TEDGlobal 2013
Kelly McGonigal: How to make stress your friend
Keli Mekgonigal (Kelly McGonigal): Kako da učinite stres svojim prijateljem
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Stres. On čini da vaše srce ubrzano kuca, da se vaše disanje ubrza i čelo znoji. Ali dok je od stresa napravljen javni neprijatelj po zdravlje, nova istraživanja sugerišu da stres može biti loš po vas samo ako vi verujete da jeste. Psiholog Keli Mekgonigal nas podstiče da stres vidimo kao nešto pozitivno i upoznaje nas sa korisnim mehanizmom za smanjenje stresa: dopiranje do drugih.
Kelly McGonigal - Health psychologist
Kelly McGonigal translates academic research into practical strategies for health, happiness and personal success. Full bio
Kelly McGonigal translates academic research into practical strategies for health, happiness and personal success. Full bio
Double-click the English transcript below to play the video.
00:12
I have a confession to make,
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Imam nešto da vam priznam,
00:16
but first, I want you
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ali prvo hoću
00:19
to make a little confession to me.
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da vi priznate nešto meni.
00:23
In the past year, I want you to just raise your hand
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Hoću da podignete ruku,
00:26
if you've experienced relatively little stress.
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vi koji ste iskusili relativno malo stresa
u protekloj godini.
u protekloj godini.
00:29
Anyone?
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Bilo ko?
00:32
How about a moderate amount of stress?
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A umerenu dozu stresa?
00:35
Who has experienced a lot of stress?
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Ko je osetio veliku količinu stresa?
00:38
Yeah. Me too.
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Da. I ja, takođe.
00:40
But that is not my confession.
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Ali to nije moja ispovest.
00:43
My confession is this: I am a health psychologist,
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Moja ispovest je ovo:
ja sam zdravstveni psiholog
ja sam zdravstveni psiholog
00:46
and my mission is to help people be happier and healthier.
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i moja misija je da pomognem
ljudima da budu srećniji i zdraviji.
ljudima da budu srećniji i zdraviji.
00:51
But I fear that something I've been teaching
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Ali plašim se
da nešto što podučavam
da nešto što podučavam
00:54
for the last 10 years is doing more harm than good,
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poslednjih 10 godina
čini više lošeg nego dobrog
čini više lošeg nego dobrog
00:59
and it has to do with stress.
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i ima veze sa stresom.
01:01
For years I've been telling people, stress makes you sick.
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Godinama govorim ljudima
da ih stres čini bolesnim.
da ih stres čini bolesnim.
01:04
It increases the risk of everything from the common cold
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To povećava rizik od svega -
od prehlade
od prehlade
01:07
to cardiovascular disease.
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do kardiovaskularnih bolesti.
01:09
Basically, I've turned stress into the enemy.
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U osnovi, pretvorila sam
stres u neprijatelja.
stres u neprijatelja.
01:14
But I have changed my mind about stress,
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Ali promenila sam
svoje mišljenje o stresu,
svoje mišljenje o stresu,
01:17
and today, I want to change yours.
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i danas želim da promenim vaše.
01:21
Let me start with the study that made me rethink
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Dozvolite mi da počnem sa proučavanjem
koje me je nateralo da promislim
koje me je nateralo da promislim
01:23
my whole approach to stress.
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o celom svom pristupu stresu.
01:25
This study tracked 30,000 adults in the United States
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Ovo proučavanje je pratilo
30.000 odraslih u SAD-u
30.000 odraslih u SAD-u
01:29
for eight years, and they started by asking people,
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osam godina
i počelo je pitajući ljude:
i počelo je pitajući ljude:
01:33
"How much stress have you experienced in the last year?"
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"Koliko ste stresa doživeli
u protekloj godini?"
u protekloj godini?"
01:36
They also asked, "Do you believe
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Takođe, pitali su i:
"Da li verujete
"Da li verujete
01:40
that stress is harmful for your health?"
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da je stres štetan po vaše zdravlje?"
01:44
And then they used public death records
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Zatim su uzeli javne evidencije smrti
01:46
to find out who died.
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da saznaju ko je umro.
01:48
(Laughter)
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(Smeh)
01:49
Okay. Some bad news first.
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Okej. Loše vesti na početku.
01:53
People who experienced a lot of stress in the previous year
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Ljudi koji su doživeli dosta stresa
prethodne godine
prethodne godine
01:56
had a 43 percent increased risk of dying.
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imali su za 43 procenta
povećan rizik od umiranja.
povećan rizik od umiranja.
02:00
But that was only true for the people
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Ali to je važilo samo za ljude
02:04
who also believed that stress is harmful for your health.
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koji su i verovali
da je stres štetan za vaše zdravlje.
da je stres štetan za vaše zdravlje.
02:08
(Laughter)
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(Smeh)
02:10
People who experienced a lot of stress
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Ljudi koji su iskusili dosta stresa,
02:13
but did not view stress as harmful
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ali nisu verovali da je stres štetan,
02:15
were no more likely to die.
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nisu imali uvećane šanse da umru.
02:16
In fact, they had the lowest risk of dying
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Zapravo, imali su
najniži rizik od umiranja
najniži rizik od umiranja
02:20
of anyone in the study, including people
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u odnosu na bilo koga u studiji,
uključujući i ljude
uključujući i ljude
02:22
who had relatively little stress.
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koji su imali relativno malo stresa.
02:24
Now the researchers estimated that over the eight years
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Istraživači su procenili
da preko osam godina,
da preko osam godina,
02:27
they were tracking deaths,
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koliko su pratili smrti,
02:28
182,000 Americans died prematurely,
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182.000 Amerikanaca
je umrlo prerano,
je umrlo prerano,
02:32
not from stress, but from the belief
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ne od stresa, već od verovanja
02:34
that stress is bad for you. (Laughter)
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da je stres loš po njih.
(Smeh)
(Smeh)
02:38
That is over 20,000 deaths a year.
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To je više od 20.000 smrti godišnje.
02:41
Now, if that estimate is correct,
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Ako je ta procena tačna,
02:44
that would make believing stress is bad for you
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to čini verovanje
da je stres loš po vas
da je stres loš po vas
02:46
the 15th largest cause of death
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petnaestim najvećim uzrokom smrti
02:49
in the United States last year,
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u Sjedinjenim Američnim Državama
u protekloj godini,
u protekloj godini,
02:51
killing more people than skin cancer,
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koji ubija više ljudi nego rak kože,
02:52
HIV/AIDS and homicide.
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HIV/SIDA i ubistvo.
02:56
(Laughter)
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(Smeh)
02:59
You can see why this study freaked me out.
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Vidite zašto me je
ovo proučavanje prepalo.
ovo proučavanje prepalo.
03:02
Here I've been spending so much energy telling people
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Ovde trošim toliko energije
govoreći ljudima
govoreći ljudima
03:05
stress is bad for your health.
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da je stres štetan po zdravlje.
03:08
So this study got me wondering:
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Tako, ovo proučavanje me je nateralo
da se zapitam:
da se zapitam:
03:10
Can changing how you think about stress
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može li vas menjanje načina
na koji razmišljate o stresu
na koji razmišljate o stresu
03:13
make you healthier? And here the science says yes.
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učiniti zdravijim?
I nauka ovde kaže da.
I nauka ovde kaže da.
03:16
When you change your mind about stress,
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Kada promenite svoje mišljenje o stresu,
03:18
you can change your body's response to stress.
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možete da promenite i reakciju
svog tela na stres.
svog tela na stres.
03:22
Now to explain how this works,
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Da bih vam objasnila
kako ovo funkcioniše,
kako ovo funkcioniše,
03:24
I want you all to pretend that you are participants
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želim da se svi pravite
da ste učesnici
da ste učesnici
03:27
in a study designed to stress you out.
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u proučavanju stvorenom
da vas stresira.
da vas stresira.
03:29
It's called the social stress test.
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Proučavanje je nazvano
test socijalnog stresa.
test socijalnog stresa.
03:32
You come into the laboratory,
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Uđete u laboratoriju
03:34
and you're told you have to give a five-minute
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i kažu vam
da morate održati petominutni
da morate održati petominutni
03:37
impromptu speech on your personal weaknesses
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nepripremljeni govor
o vašim ličnim slabostima
o vašim ličnim slabostima
03:41
to a panel of expert evaluators sitting right in front of you,
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komisiji stručnih ocenjivača
koji sede ispred vas
koji sede ispred vas
03:44
and to make sure you feel the pressure,
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i da bi bili sigurni
da osećate pritisak,
da osećate pritisak,
03:46
there are bright lights and a camera in your face,
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uperili su jaka svetla i kameru
u vaše lice,
u vaše lice,
03:49
kind of like this.
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otprilike ovako.
03:52
And the evaluators have been trained
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A ocenjivači su trenirani
03:55
to give you discouraging, non-verbal feedback like this.
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da vam daju obeshrabrujuću,
neverbalnu reakciju kao ovu.
neverbalnu reakciju kao ovu.
04:05
(Laughter)
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(Smeh)
04:08
Now that you're sufficiently demoralized,
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Sada kada ste dovoljno demoralizovani
04:11
time for part two: a math test.
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vreme je za drugi deo:
matematički test.
matematički test.
04:14
And unbeknownst to you,
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Bez vašeg znanja,
04:16
the experimenter has been trained to harass you during it.
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eksperimentatori su trenirani
da vas za vreme testa uznemiravaju.
da vas za vreme testa uznemiravaju.
04:20
Now we're going to all do this together.
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Sada ćemo svi zajedno to
da uradimo.
da uradimo.
04:22
It's going to be fun.
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Biće zabavno.
04:24
For me.
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Za mene.
04:25
Okay. I want you all to count backwards
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Okej. Želim da svi brojite unazad
04:30
from 996 in increments of seven.
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od 996 u razmacima od sedam.
04:33
You're going to do this out loud
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Učinićete to naglas
04:34
as fast as you can, starting with 996.
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što brže možete,
počevši od 996.
počevši od 996.
04:38
Go!
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Kreći!
04:39
Audience: (Counting)
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Publika: (Broji)
04:41
Go faster. Faster please.
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Brže. Brže, molim vas.
04:43
You're going too slow.
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Brojite tako sporo.
04:45
Stop. Stop, stop, stop.
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Stop. Stop, stop, stop.
04:48
That guy made a mistake.
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Onaj momak je pogrešio.
04:49
We are going to have to start all over again. (Laughter)
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Moraćemo da počnemo sve ispočetka.
(Smeh)
(Smeh)
04:52
You're not very good at this, are you?
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Niste baš dobri u ovome, zar ne?
04:54
Okay, so you get the idea.
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Okej, razumeli ste.
04:56
Now, if you were actually in this study,
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Da ste zaista bili deo ovoga,
04:58
you'd probably be a little stressed out.
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verovatno biste bili
malo istresirani.
malo istresirani.
05:00
Your heart might be pounding,
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Možda bi vam srce lupalo jako,
05:01
you might be breathing faster, maybe breaking out into a sweat.
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možda biste disali ubrzano,
možda biste se znojili.
možda biste se znojili.
05:05
And normally, we interpret these physical changes
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Obično tumačimo
ove fizičke promene
ove fizičke promene
05:08
as anxiety
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kao anksioznost
05:09
or signs that we aren't coping very well with the pressure.
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ili znake
da se ne nosimo dobro sa pritiskom.
da se ne nosimo dobro sa pritiskom.
05:12
But what if you viewed them instead
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Ali šta ako ste ih umesto toga
05:14
as signs that your body was energized,
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videli kao znake
da se vaše telo punilo energijom
da se vaše telo punilo energijom
05:17
was preparing you to meet this challenge?
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i pripremalo vas
da se suočite sa ovim izazovom?
da se suočite sa ovim izazovom?
05:20
Now that is exactly what participants were told
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To je baš ono
što je učesnicima bilo rečeno
što je učesnicima bilo rečeno
05:23
in a study conducted at Harvard University.
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u proučavanju sprovedenom
na univerzitetu Harvard.
na univerzitetu Harvard.
05:26
Before they went through the social stress test,
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Pre nego što su prošli kroz
test socijalnog stresa
test socijalnog stresa
05:29
they were taught to rethink their stress response as helpful.
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naučili su ih da razmišljaju
o svojoj reakciji na stres kao korisnoj.
o svojoj reakciji na stres kao korisnoj.
05:32
That pounding heart is preparing you for action.
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To jako kucanje srca
sprema vas za akciju.
sprema vas za akciju.
05:36
If you're breathing faster, it's no problem.
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Ako dišete brže,
to nije problem.
to nije problem.
05:38
It's getting more oxygen to your brain.
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To daje više kiseonika vašem mozgu.
05:41
And participants who learned to view the stress response
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A učesnici koji su naučili
da vide reakciju na stres
da vide reakciju na stres
05:44
as helpful for their performance,
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kao nešto korisno
za njihovo funkcionisanje,
za njihovo funkcionisanje,
05:46
well, they were less stressed out,
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bili su manje istresirani,
05:48
less anxious, more confident,
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manje anksiozni, sigurniji,
05:50
but the most fascinating finding to me
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ali najfascinantnije otkriće
mi je bilo to
mi je bilo to
05:52
was how their physical stress response changed.
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kako se njihova fizička reakcija na stres
promenila.
promenila.
05:55
Now, in a typical stress response,
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Kod tipičnog odgovora na stres,
05:57
your heart rate goes up,
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vaši otkucaji srca se povećavaju,
05:59
and your blood vessels constrict like this.
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a vaši krvni sudovi se ovako skupe.
06:03
And this is one of the reasons that chronic stress
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Ovo je jedan od razloga
što je hronični stres
što je hronični stres
06:06
is sometimes associated with cardiovascular disease.
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ponekad u vezi
sa kardiovaskularnom bolešću.
sa kardiovaskularnom bolešću.
06:09
It's not really healthy to be in this state all the time.
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Nije baš zdravo
da budete u ovom stanju sve vreme.
da budete u ovom stanju sve vreme.
06:13
But in the study, when participants viewed
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Ali u ovoj studiji,
kada su učesnici videli
kada su učesnici videli
06:15
their stress response as helpful,
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svoju reakciju na stres
kao korisnu,
kao korisnu,
06:17
their blood vessels stayed relaxed like this.
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njihovi krvni sudovi su ostali
ovako opušteni.
ovako opušteni.
06:21
Their heart was still pounding,
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Njihovo srce je i dalje jako kucalo
06:22
but this is a much healthier cardiovascular profile.
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ali ovo je mnogo zdraviji
kardiovaskularni profil.
kardiovaskularni profil.
06:25
It actually looks a lot like what happens
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Zapravo, to jako liči na
ono što se događa
ono što se događa
06:28
in moments of joy and courage.
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u momentima sreće i smelosti.
06:33
Over a lifetime of stressful experiences,
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U životu punom stresnih iskustava
06:35
this one biological change
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ova biološka promena
06:39
could be the difference
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mogla bi da bude razlika između
06:40
between a stress-induced heart attack at age 50
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stresom izazvanog srčanog napada
u pedesetoj godini
u pedesetoj godini
06:43
and living well into your 90s.
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i dobrog života u devedesetim.
06:46
And this is really what the new science of stress reveals,
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Ovo je ono
što nova nauka o stresu otkriva,
što nova nauka o stresu otkriva,
06:49
that how you think about stress matters.
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da je bitan način
na koji razmišljate o stresu.
na koji razmišljate o stresu.
06:52
So my goal as a health psychologist has changed.
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Tako da se moj cilj
kao zdravstvenog psihologa promenio.
kao zdravstvenog psihologa promenio.
06:56
I no longer want to get rid of your stress.
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Ne želim više
da vas oslobodim stresa.
da vas oslobodim stresa.
06:58
I want to make you better at stress.
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Želim da vas učinim
boljim u stresnim situacijama.
boljim u stresnim situacijama.
07:01
And we just did a little intervention.
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Upravo smo obavili malu intervenciju.
07:03
If you raised your hand and said
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Ako ste podigli ruku i rekli
07:05
you'd had a lot of stress in the last year,
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da ste imali dosta stresa
u protekloj godini,
u protekloj godini,
07:07
we could have saved your life,
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mogli bismo da vam spasemo život,
07:09
because hopefully the next time
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zato što, nadajmo se,
kada vam sledećeg puta
kada vam sledećeg puta
07:10
your heart is pounding from stress,
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srce bude ubrzano kucalo od stresa,
07:12
you're going to remember this talk
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setićete se ovog govora
07:14
and you're going to think to yourself,
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i mislićete:
07:16
this is my body helping me rise to this challenge.
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ovo mi moje telo pomaže
da se nosim sa ovim izazovom.
da se nosim sa ovim izazovom.
07:22
And when you view stress in that way,
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A kada vidite stres na taj način,
07:24
your body believes you,
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vaše telo vam veruje
07:26
and your stress response becomes healthier.
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i vaša reakcija na stres
postaje zdravija.
postaje zdravija.
07:30
Now I said I have over a decade of demonizing stress
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Rekla sam da sam više od jedne decenije
demonizovala stres
demonizovala stres
07:34
to redeem myself from,
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da bih se iskupila,
07:36
so we are going to do one more intervention.
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pa ćemo uraditi još jednu intervenciju.
07:38
I want to tell you about one of the most
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Želim da vam kažem o jednom od
07:40
under-appreciated aspects of the stress response,
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najpotcenjenijih aspekata
reakcije na stres,
reakcije na stres,
07:43
and the idea is this:
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a to je
07:46
Stress makes you social.
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da vas stres čini
društvenom osobom.
društvenom osobom.
07:49
To understand this side of stress,
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Da bismo razumeli ovu stranu stresa
07:50
we need to talk about a hormone, oxytocin,
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moramo da razgovaramo
o hormonu oksitocinu,
o hormonu oksitocinu,
07:53
and I know oxytocin has already gotten
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i znam da oksitocin već dobija
07:56
as much hype as a hormone can get.
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dosta publiciteta.
07:58
It even has its own cute nickname, the cuddle hormone,
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Ima čak i svoj simpatični nadimak:
hormon milovanja,
hormon milovanja,
08:02
because it's released when you hug someone.
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zato što se oslobodi
kada zagrlite nekoga.
kada zagrlite nekoga.
08:04
But this is a very small part of what oxytocin is involved in.
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Ali ovo je mali deo onoga
u šta je okstocin umešan.
u šta je okstocin umešan.
08:09
Oxytocin is a neuro-hormone.
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Oksitocin je neurohormon.
08:11
It fine-tunes your brain's social instincts.
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On fino prilagođava
socijalne instinkte vašeg mozga.
socijalne instinkte vašeg mozga.
08:15
It primes you to do things
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Priprema vas da radite stvari
08:17
that strengthen close relationships.
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koje jačaju bliske odnose.
08:21
Oxytocin makes you crave physical contact
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Oksitocin čini da žudite
za fizičkim kontaktom
za fizičkim kontaktom
08:24
with your friends and family.
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sa prijateljima i porodicom.
08:26
It enhances your empathy.
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Povećava vašu empatiju.
08:27
It even makes you more willing to help and support
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Čak vas čini voljnijim
da pomognete i podržite
da pomognete i podržite
08:30
the people you care about.
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ljude do kojih vam je stalo.
08:33
Some people have even suggested
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Neki ljudi čak sugerišu
08:35
we should snort oxytocin
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da bi trebalo
da ušmrkavamo oksitocin
da ušmrkavamo oksitocin
08:38
to become more compassionate and caring.
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da bi postali osećajniji i brižniji.
08:43
But here's what most people don't understand
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Ali ima nešto
što većina ljudi ne razume
što većina ljudi ne razume
08:45
about oxytocin.
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u vezi sa oksitocinom.
08:48
It's a stress hormone.
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To je hormon stresa.
08:51
Your pituitary gland pumps this stuff out
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Vaša hipofiza ispumpava ovaj hormon
08:54
as part of the stress response.
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kao deo reakcije na stres.
08:55
It's as much a part of your stress response
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Deo je te reakcije
isto onoliko
isto onoliko
08:58
as the adrenaline that makes your heart pound.
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koliko i adrenalin koji čini
da vaše srce ubrzano kuca.
da vaše srce ubrzano kuca.
09:02
And when oxytocin is released in the stress response,
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A kada se oksitocin oslobađa
za vreme stresa,
za vreme stresa,
09:04
it is motivating you to seek support.
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motiviše vas da potražite podršku.
09:08
Your biological stress response
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Vaša biološka reakcija na stres
09:10
is nudging you to tell someone how you feel
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vas gurka da kažete nekome
kako se osećate
kako se osećate
09:13
instead of bottling it up.
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umesto da to sakrijete.
09:16
Your stress response wants to make sure you notice
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Vaša reakcija na stres
želi da osigura da primetite
želi da osigura da primetite
09:19
when someone else in your life is struggling
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kada je nekom drugom
u vašem životu teško
u vašem životu teško
09:21
so that you can support each other.
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tako da možete
pružiti podršku jedno drugom.
pružiti podršku jedno drugom.
09:24
When life is difficult, your stress response wants you
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Kada je život težak,
vaša reakcija na stres želi
vaša reakcija na stres želi
09:28
to be surrounded by people who care about you.
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da budete okruženi ljudima
kojima je stalo do vas.
kojima je stalo do vas.
09:33
Okay, so how is knowing this side of stress
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Kako će vas onda poznavanje
ove strane stresa,
ove strane stresa,
09:35
going to make you healthier?
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učiniti zdravijim?
09:37
Well, oxytocin doesn't only act on your brain.
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Pa, oksitocin ne utiče
samo na vaš mozak.
samo na vaš mozak.
09:40
It also acts on your body,
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Utiče takođe i na vaše telo,
09:42
and one of its main roles in your body
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a jedna od njegovih glavnih uloga
u vašem telu je
u vašem telu je
09:44
is to protect your cardiovascular system
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da štiti vaš kardiovaskularni sistem
09:47
from the effects of stress.
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od efekata stresa.
09:49
It's a natural anti-inflammatory.
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To je prirodni antiinflmatorni lek.
09:52
It also helps your blood vessels stay relaxed during stress.
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Takođe, pomaže da vaši krvni sudovi
ostanu opušteni za vreme stresa.
ostanu opušteni za vreme stresa.
09:55
But my favorite effect on the body is actually on the heart.
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Ali moj omiljeni efekat na telo
je zapravo efekat na srce.
je zapravo efekat na srce.
09:59
Your heart has receptors for this hormone,
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Vaše srce ima receptore
za ovaj hormon,
za ovaj hormon,
10:03
and oxytocin helps heart cells regenerate
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a oksitocin pomaže srčanim ćelijama
da se regenerišu
da se regenerišu
10:06
and heal from any stress-induced damage.
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i zaleče od bilo koje štete
prouzrokovane stresom.
prouzrokovane stresom.
10:10
This stress hormone strengthens your heart,
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Ovaj hormon stresa jača vaše srce,
10:15
and the cool thing is that all of these physical benefits
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a kul stvar je to
što su sve ove fizičke beneficije oksitocina
što su sve ove fizičke beneficije oksitocina
10:18
of oxytocin are enhanced by social contact
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povećane društvenim kontaktom
10:22
and social support,
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i društvenom podrškom,
10:23
so when you reach out to others under stress,
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tako da kada pod stresom
posegnete za drugima
posegnete za drugima
10:26
either to seek support or to help someone else,
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bilo da potražite podršku
ili da pomognete nekom drugom,
ili da pomognete nekom drugom,
10:30
you release more of this hormone,
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oslobađate više ovog hormona,
10:32
your stress response becomes healthier,
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vaša reakcija na stres
postaje zdravija,
postaje zdravija,
10:34
and you actually recover faster from stress.
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a vi se zapravo brže oporavljate
od stresa.
od stresa.
10:37
I find this amazing,
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Meni je zapanjujuće,
10:39
that your stress response has a built-in mechanism
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da vaša reakcija na stres
ima ugrađen mehanizam
ima ugrađen mehanizam
10:43
for stress resilience,
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za otpornost na stres,
10:46
and that mechanism is human connection.
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a taj mehanizam je ljudska veza.
10:50
I want to finish by telling you about one more study.
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Želela bih da završim sa
pričom o još jednom proučavanju.
pričom o još jednom proučavanju.
10:54
And listen up, because this study could also save a life.
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I slušajte pažljivo jer bi ovo proučavanje
takođe moglo da spase život.
takođe moglo da spase život.
10:58
This study tracked about 1,000 adults in the United States,
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Ovo proučavanje
prati oko 1.000 odraslih u SAD-u
prati oko 1.000 odraslih u SAD-u
11:01
and they ranged in age from 34 to 93,
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koji variraju u godinama
od 34 do 93,
od 34 do 93,
11:06
and they started the study by asking,
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a proučavanje je počelo pitanjem:
11:08
"How much stress have you experienced in the last year?"
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"Koliko ste stresa iskusili
u protekloj godini?"
u protekloj godini?"
11:12
They also asked, "How much time have you spent
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Takođe su pitali:
"Koliko ste vremena proveli
"Koliko ste vremena proveli
11:16
helping out friends, neighbors,
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u pomaganju prijateljima, komšijama,
11:19
people in your community?"
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ljudima u vašoj zajednici?"
11:22
And then they used public records for the next five years
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A zatim su korisitli javne evidencije
narednih pet godina
narednih pet godina
11:24
to find out who died.
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da otkriju ko je umro.
11:27
Okay, so the bad news first:
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Okej, na početku loše vesti:
11:30
For every major stressful life experience,
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za svako veliko
stresno iskustvo u životu,
stresno iskustvo u životu,
11:33
like financial difficulties or family crisis,
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kao što su
finansijske poteškoće ili kriza u porodici,
finansijske poteškoće ili kriza u porodici,
11:36
that increased the risk of dying by 30 percent.
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rizik od umiranja je bio povećan
za 30 procenata.
za 30 procenata.
11:40
But -- and I hope you are expecting a but by now --
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Ali - nadam se
da ste i očekivali "ali" -
da ste i očekivali "ali" -
11:44
but that wasn't true for everyone.
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ovo nije važilo za sve.
11:46
People who spent time caring for others
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Kod ljudi koji su provodili vreme
brinući o drugima
brinući o drugima
11:50
showed absolutely no stress-related increase in dying. Zero.
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uopšte nije bilo povećanog umiranja
koje je u vezi sa stresom. Nula.
koje je u vezi sa stresom. Nula.
11:56
Caring created resilience.
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Briga je stvorila otpornost.
12:00
And so we see once again
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I još jednom vidimo
12:01
that the harmful effects of stress on your health
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da štetni efekti stresa
na vaše zdravlje
na vaše zdravlje
12:04
are not inevitable.
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nisu neizbežni.
12:06
How you think and how you act
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Ono kako razmišljate
i kako se ponašate
i kako se ponašate
12:09
can transform your experience of stress.
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može da transformiše
vaš doživljaj stresa.
vaš doživljaj stresa.
12:12
When you choose to view your stress response
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Kada odlučite
da vidite svoju reakciju na stres
da vidite svoju reakciju na stres
12:15
as helpful,
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kao korisnu,
12:17
you create the biology of courage.
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vi stvarate biologiju hrabrosti.
12:22
And when you choose to connect with others under stress,
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A kada odlučite da stupite u vezu
sa drugima pod stresom,
sa drugima pod stresom,
12:25
you can create resilience.
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možete da stvorite otpornost.
12:29
Now I wouldn't necessarily ask
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Sad, ne bih baš tražila
12:32
for more stressful experiences in my life,
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više stresnih iskustava u svom životu,
12:35
but this science has given me
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ali ova nauka mi je dala
12:37
a whole new appreciation for stress.
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potpuno novu zahvalnost stresu.
12:41
Stress gives us access to our hearts.
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Stres nam daje pristup našim srcima.
12:45
The compassionate heart that finds joy and meaning
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Osećajno srce
koje nalazi radost i smisao
koje nalazi radost i smisao
12:49
in connecting with others,
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u povezivanju sa drugima
12:51
and yes, your pounding physical heart,
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i da, vaše fizičko srce koje jako kuca
12:54
working so hard to give you strength and energy,
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radeći naporno
da bi vam pružilo snagu i energiju
da bi vam pružilo snagu i energiju
12:59
and when you choose to view stress in this way,
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i kada izaberete
da vidite stres na ovaj način,
da vidite stres na ovaj način,
13:03
you're not just getting better at stress,
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ne samo da postajete bolji
u stresnim situacijama
u stresnim situacijama
13:05
you're actually making a pretty profound statement.
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već zapravo govorite
nešto vrlo suštinsko.
nešto vrlo suštinsko.
13:09
You're saying that you can trust yourself
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Govorite da možete verovati sebi
13:12
to handle life's challenges,
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u nošenju sa životnim izazovima
13:15
and you're remembering that
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i podsećate se
13:18
you don't have to face them alone.
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da ne morate
da se suočite sa njima sami.
da se suočite sa njima sami.
13:21
Thank you.
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Hvala.
13:22
(Applause)
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(Aplauz)
13:32
Chris Anderson: This is kind of amazing, what you're telling us.
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Kris Anderson: Zaista je neverovatno
ovo što nam govorite.
ovo što nam govorite.
13:34
It seems amazing to me that a belief about stress
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Deluje mi neverovatno
da uverenje o stresu
da uverenje o stresu
13:39
can make so much difference to someone's life expectancy.
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može učiniti toliku razliku
u predviđanju nečijeg životnog veka.
u predviđanju nečijeg životnog veka.
13:43
How would that extend to advice,
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Kako bi se to prenelo na savet,
13:45
like, if someone is making a lifestyle choice
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kao na primer, ako neko odlučuje
o životnom izboru
o životnom izboru
13:47
between, say, a stressful job and a non-stressful job,
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između, recimo,
stresnog posla i onog koji nije stresan,
stresnog posla i onog koji nije stresan,
13:51
does it matter which way they go?
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da li je bitno šta će izabrati?
13:54
It's equally wise to go for the stressful job
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Podjednako je mudro odlučiti se
za stresan posao
za stresan posao
13:57
so long as you believe that you can handle it, in some sense?
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ako verujete da se možete
nositi s tim, u nekom smislu?
nositi s tim, u nekom smislu?
14:00
Kelly McGonigal: Yeah, and one thing we know for certain
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Keli Mekgonigal:
Da, i jedna stvar koju sigurno znamo
Da, i jedna stvar koju sigurno znamo
14:01
is that chasing meaning is better for your health
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je ta da je vođenje za smislom
bolje za vaše zdravlje
bolje za vaše zdravlje
14:04
than trying to avoid discomfort.
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nego pokušavanje
da izbegnete neprijatnost.
da izbegnete neprijatnost.
14:06
And so I would say that's really the best way to make decisions,
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I zato bih rekla da je to zaista
najbolji način za donošenje odluka -
najbolji način za donošenje odluka -
14:09
is go after what it is that creates meaning in your life
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slediti ono što vam daje
smisao u životu,
smisao u životu,
14:11
and then trust yourself to handle the stress that follows.
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a zatim verovati sebi da možete
da upravljate stresom koji dolazi.
da upravljate stresom koji dolazi.
14:15
CA: Thank you so much, Kelly. It's pretty cool.
KM: Thank you.
KM: Thank you.
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K.A.: Mnogo hvala, Keli. To je zaista kul.
K.M.: Hvala Vama.
K.M.: Hvala Vama.
14:17
(Applause)
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(Aplauz)
ABOUT THE SPEAKER
Kelly McGonigal - Health psychologistKelly McGonigal translates academic research into practical strategies for health, happiness and personal success.
Why you should listen
Stanford University psychologist Kelly McGonigal is a leader in the growing field of “science-help.” Through books, articles, courses and workshops, McGonigal works to help us understand and implement the latest scientific findings in psychology, neuroscience and medicine.
Straddling the worlds of research and practice, McGonigal holds positions in both the Stanford Graduate School of Business and the School of Medicine. Her most recent book, The Willpower Instinct, explores the latest research on motivation, temptation and procrastination, as well as what it takes to transform habits, persevere at challenges and make a successful change.
She is now researching a new book about the "upside of stress," which will look at both why stress is good for us, and what makes us good at stress. In her words: "The old understanding of stress as a unhelpful relic of our animal instincts is being replaced by the understanding that stress actually makes us socially smart -- it's what allows us to be fully human."
Kelly McGonigal | Speaker | TED.com