TEDGlobal 2013
Kelly McGonigal: How to make stress your friend
Kelly McGonigal: Hvordan man gør stress til sin ven
Filmed:
Readability: 4.4
22,520,850 views
Stress. Det får ens hjerte til at banke, ens vejrtrækning bliver hurtigere og man får sved på panden. Men mens stress er blevet gjort til en offentlig helbredsfjende, foreslår ny forskning at stress kun er dårligt for en, hvis man slev tror det er sådan. Psykolog Kelly McGonigal opfordrer os til at se stress som noget positivt, og det introducerer os for en overset mekanisme til at reducere stress: at række ud til andre.
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,
0
435
4178
Jeg har en tilståelse,
00:16
but first, I want you
1
4613
3263
men først, vil jeg bede jer om
00:19
to make a little confession to me.
2
7876
3593
at komme med en lille tilståelse til mig.
00:23
In the past year, I want you to just raise your hand
3
11469
3088
I løbet af det sidste år, ræk hånden i vejret,
00:26
if you've experienced relatively little stress.
4
14557
3414
hvis I har oplevet relativt lidt stress.
00:29
Anyone?
5
17971
2633
Nogen?
00:32
How about a moderate amount of stress?
6
20604
2529
Hvad med en moderat mængde stress?
00:35
Who has experienced a lot of stress?
7
23133
3308
Hvem har oplevet meget stress?
00:38
Yeah. Me too.
8
26441
2408
Ja. Også mig.
00:40
But that is not my confession.
9
28849
2264
Men det er ikke min tilståelse.
00:43
My confession is this: I am a health psychologist,
10
31113
3690
Min tilståelse er dette: jeg er sundhedspsykolog,
00:46
and my mission is to help people be happier and healthier.
11
34803
4589
og min mission er at hjælpe mennesker til at være gladere og sundere.
00:51
But I fear that something I've been teaching
12
39392
3534
Men jeg er bange for at noget jeg har prædiket
00:54
for the last 10 years is doing more harm than good,
13
42926
4328
de sidste 10 år gør mere skade end gavn,
00:59
and it has to do with stress.
14
47254
2424
og det har med stress at gøre.
01:01
For years I've been telling people, stress makes you sick.
15
49678
3175
I årevis har jeg fortalt mennesker, at stress gør en syg.
01:04
It increases the risk of everything from the common cold
16
52853
2895
Det øger risikoen for alt fra almindelig forkølelse
01:07
to cardiovascular disease.
17
55748
2142
til hjerte-karsygdomme.
01:09
Basically, I've turned stress into the enemy.
18
57890
4493
Dybest set, har jeg gjort stress til fjenden.
01:14
But I have changed my mind about stress,
19
62383
2712
Men jeg har ændret mening med hensyn til stress,
01:17
and today, I want to change yours.
20
65095
3915
og i dag, vil jeg ændre jeres.
01:21
Let me start with the study that made me rethink
21
69010
2380
Lad mig begynde med den undersøgelse der fik mig til at revurdere
01:23
my whole approach to stress.
22
71390
2435
hele min tilgang til stress.
01:25
This study tracked 30,000 adults in the United States
23
73825
3419
Denne undersøgelse fulgte 30.000 voksne i USA
01:29
for eight years, and they started by asking people,
24
77244
3946
i otte år, og de begyndte med at spørge folk,
01:33
"How much stress have you experienced in the last year?"
25
81190
3538
"Hvor meget stress har du oplevet i det sidste år?"
01:36
They also asked, "Do you believe
26
84728
3284
De spurgte også, "Mener du
01:40
that stress is harmful for your health?"
27
88012
4153
at stress er farligt for dit helbred?"
01:44
And then they used public death records
28
92165
1878
Og så brugte de offentlige dødelighedsstatistikker
01:46
to find out who died.
29
94043
2081
til at finde ud af hvem der døde.
01:48
(Laughter)
30
96124
977
(Latter)
01:49
Okay. Some bad news first.
31
97101
4249
Okay. De dårlige nyt først.
01:53
People who experienced a lot of stress in the previous year
32
101350
3286
Folk der oplevede en masse stress i det forgående år
01:56
had a 43 percent increased risk of dying.
33
104636
3769
havde 43 procent forhøjet risiko for at dø.
02:00
But that was only true for the people
34
108405
3990
Men det var kun sandt for de mennesker
02:04
who also believed that stress is harmful for your health.
35
112395
4536
der også troede på at stress er dårligt for ens helbred.
02:08
(Laughter)
36
116931
1606
(Latter)
02:10
People who experienced a lot of stress
37
118537
2603
Mennesker der oplevede en masse stress
02:13
but did not view stress as harmful
38
121140
1963
men ikke så på stress som skadeligt
02:15
were no more likely to die.
39
123103
1702
havde ikke større sandsynlig for at dø.
02:16
In fact, they had the lowest risk of dying
40
124805
3654
Faktisk, havde de den laveste risiko for at dø
02:20
of anyone in the study, including people
41
128459
2027
ud af dem der var med i undersøgelsen, inklusiv de mennesker
02:22
who had relatively little stress.
42
130486
2410
der oplevede relativt lidt stress.
02:24
Now the researchers estimated that over the eight years
43
132896
2286
Forskerne skønnede at i løbet af de otte år
02:27
they were tracking deaths,
44
135182
1594
de talte dødsfald,
02:28
182,000 Americans died prematurely,
45
136776
3558
døde 182.000 amerikanere for tidligt,
02:32
not from stress, but from the belief
46
140334
2545
ikke af stress, men af troen på
02:34
that stress is bad for you. (Laughter)
47
142879
3378
at stress er dårligt for en. (Latter)
02:38
That is over 20,000 deaths a year.
48
146257
3452
Det er mere end 20.000 dødsfald om året.
02:41
Now, if that estimate is correct,
49
149709
3050
Hvis det skøn er rigtigt,
02:44
that would make believing stress is bad for you
50
152759
2092
ville det gøre det svært at tro på at stress er dårligt for en
02:46
the 15th largest cause of death
51
154851
2446
den 15. hyppigste dødsårsag
02:49
in the United States last year,
52
157297
1918
i USA sidste år,
02:51
killing more people than skin cancer,
53
159215
1764
dræbte flere mennesker end hudkræft,
02:52
HIV/AIDS and homicide.
54
160979
3449
HIV/AIDS og selvmord.
02:56
(Laughter)
55
164428
2883
(Latter)
02:59
You can see why this study freaked me out.
56
167311
2825
I kan nok se hvorfor denne undersøgelse skræmte mig.
03:02
Here I've been spending so much energy telling people
57
170136
3691
Her har jeg brugt så meget energi på at fortælle mennesker
03:05
stress is bad for your health.
58
173827
2970
at stress er dårligt for ens helbred.
03:08
So this study got me wondering:
59
176797
1989
Så denne undersøgelse fik mig til at overveje:
03:10
Can changing how you think about stress
60
178786
2501
Kan det at ændre hvordan man tænker på stress
03:13
make you healthier? And here the science says yes.
61
181287
3439
gøre en sundere? Og her siger videnskaben ja.
03:16
When you change your mind about stress,
62
184726
2082
Når man ændrer mening om stress,
03:18
you can change your body's response to stress.
63
186808
3519
kan man ændre sin krops reaktion på stress.
03:22
Now to explain how this works,
64
190327
2114
Nu skal jeg forklare hvordan det fungerer,
03:24
I want you all to pretend that you are participants
65
192441
2881
jeg vil bede jer alle om at forestille jer at I er deltagere
03:27
in a study designed to stress you out.
66
195322
2607
i et forsøg der er designet til at stresse jer maksimalt.
03:29
It's called the social stress test.
67
197929
2684
Det hedder den sociale stresstest.
03:32
You come into the laboratory,
68
200613
2054
Man kommer ind i et laboratorium,
03:34
and you're told you have to give a five-minute
69
202667
2907
og man får at vide at man skal give en fem minutters
03:37
impromptu speech on your personal weaknesses
70
205574
3727
improviseret tale om ens personlige svagheder
03:41
to a panel of expert evaluators sitting right in front of you,
71
209301
3657
til et panel af eksperter der sidder lige foran en,
03:44
and to make sure you feel the pressure,
72
212958
1561
og for at være sikker på man føler sig presset,
03:46
there are bright lights and a camera in your face,
73
214519
3292
er der skinnende lys og et kamera i ens ansigt,
03:49
kind of like this.
74
217811
2809
lidt ligesom her.
03:52
And the evaluators have been trained
75
220620
2760
Og de eksperterne er blevet instrueret i
03:55
to give you discouraging, non-verbal feedback like this.
76
223380
4866
at give en nedslåede, ikke-verbal feedback, ligesom dette.
04:05
(Laughter)
77
233076
3458
(Latter)
04:08
Now that you're sufficiently demoralized,
78
236534
2822
Nu hvor man er grundigt demoraliseret,
04:11
time for part two: a math test.
79
239356
2800
er det tid til anden del: en matematik test.
04:14
And unbeknownst to you,
80
242156
2101
Og man ved ikke at
04:16
the experimenter has been trained to harass you during it.
81
244257
3896
forsøgslederen er blevet instrueret i at chikanere en i løbet af testen.
04:20
Now we're going to all do this together.
82
248153
2673
Nu skal vi alle gøre dette sammen.
04:22
It's going to be fun.
83
250826
1394
Det bliver sjovt.
04:24
For me.
84
252220
1069
For mig.
04:25
Okay. I want you all to count backwards
85
253289
5002
Okay. Jeg vil have jer til at tælle baglæns
04:30
from 996 in increments of seven.
86
258291
2847
fra 996, syv ad gangen.
04:33
You're going to do this out loud
87
261138
1528
I skal tælle højt
04:34
as fast as you can, starting with 996.
88
262666
3961
så hurtigt som I kan, begyndende med 996.
04:38
Go!
89
266627
1142
Start!
04:39
Audience: (Counting)
90
267769
1341
Publikum: (Tæller)
04:41
Go faster. Faster please.
91
269110
2589
Hurtigere. Hurtigere tak.
04:43
You're going too slow.
92
271699
2269
I gør det for langsomt.
04:45
Stop. Stop, stop, stop.
93
273968
2146
Stop. Stop, stop, stop.
04:48
That guy made a mistake.
94
276114
1589
Den fyr lavede en fejl.
04:49
We are going to have to start all over again. (Laughter)
95
277703
2772
Vi starter forfra igen. (Latter)
04:52
You're not very good at this, are you?
96
280475
2278
Du er ikke særlig god til dette, er du?
04:54
Okay, so you get the idea.
97
282753
1803
Okay, så I forstår.
04:56
Now, if you were actually in this study,
98
284556
1743
Hvis I faktisk deltog i dette forsøg,
04:58
you'd probably be a little stressed out.
99
286299
1945
ville I sikkert være lidt stressede nu.
05:00
Your heart might be pounding,
100
288244
1581
Ens hjerte banker måske kraftigt,
05:01
you might be breathing faster, maybe breaking out into a sweat.
101
289825
3404
I trækker måske vejret hurtigere, måske begynder I at svede lidt.
05:05
And normally, we interpret these physical changes
102
293229
2980
Og normalvis, fortolker vi disse fysiske ændringer
05:08
as anxiety
103
296209
1616
som angst
05:09
or signs that we aren't coping very well with the pressure.
104
297825
3016
eller tegn på at vi ikke håndterer presset særlig godt.
05:12
But what if you viewed them instead
105
300841
2069
Men hvad hvis man i stedet så dem
05:14
as signs that your body was energized,
106
302910
2452
som tegn på at ens krop var klar,
05:17
was preparing you to meet this challenge?
107
305362
3442
og forberedte en på at møde denne udfordring?
05:20
Now that is exactly what participants were told
108
308804
2846
Det er præcis det deltagerne blev fortalt
05:23
in a study conducted at Harvard University.
109
311650
2661
i en undersøgelse der blev gennemført på Harvard University.
05:26
Before they went through the social stress test,
110
314311
3106
Inden de gennemgik den sociale stresstest,
05:29
they were taught to rethink their stress response as helpful.
111
317417
2961
blev de lært at tolke deres stressreaktioner som nyttige.
05:32
That pounding heart is preparing you for action.
112
320378
3789
Det bankende hjerte forbereder en på aktion.
05:36
If you're breathing faster, it's no problem.
113
324167
2594
Hvis man trækker vejret hurtigere, er det ikke noget problem.
05:38
It's getting more oxygen to your brain.
114
326761
3085
Det giver mere ilt til hjernen.
05:41
And participants who learned to view the stress response
115
329846
2697
Og deltagere der lærte at se på stressreaktionen
05:44
as helpful for their performance,
116
332543
2237
som nyttige for deres præstation,
05:46
well, they were less stressed out,
117
334780
1339
jamen, de var mindre stressede,
05:48
less anxious, more confident,
118
336119
2168
mindre ængstelige, mere selvsikre,
05:50
but the most fascinating finding to me
119
338287
2093
men det resultat der fascinerede mig mest
05:52
was how their physical stress response changed.
120
340380
3383
var hvordan deres fysiske stress reaktion ændrede sig.
05:55
Now, in a typical stress response,
121
343763
1892
I en typisk stressreaktion,
05:57
your heart rate goes up,
122
345655
1968
stiger ens puls,
05:59
and your blood vessels constrict like this.
123
347623
4321
og ens blodkar trækker sig sammen på denne måde.
06:03
And this is one of the reasons that chronic stress
124
351960
2990
Og dette er en af grundene til at kronisk stress
06:06
is sometimes associated with cardiovascular disease.
125
354950
2859
nogle gange bliver associeret med hjerte-karsygdomme.
06:09
It's not really healthy to be in this state all the time.
126
357809
3606
Det er ikke særlig sundt at være i denne tilstand hele tiden.
06:13
But in the study, when participants viewed
127
361415
2017
Men i undersøgelsen, når deltagere tolkede
06:15
their stress response as helpful,
128
363432
2127
deres stressreaktion som hjælpsom,
06:17
their blood vessels stayed relaxed like this.
129
365559
3506
forblev deres blodkar afslappede ligesom dette.
06:21
Their heart was still pounding,
130
369065
1307
Deres hjerte bankede stadigvæk,
06:22
but this is a much healthier cardiovascular profile.
131
370372
3356
men dette er en meget sundere kardiovaskulær profil,
06:25
It actually looks a lot like what happens
132
373728
2655
Det ligner utrolig meget det der sker i
06:28
in moments of joy and courage.
133
376383
4709
øjeblikke med glæde og mod.
06:33
Over a lifetime of stressful experiences,
134
381092
2843
I løbet af et liv med stressende oplevelser,
06:35
this one biological change
135
383935
3190
kunne denne ene biologiske ændring
06:39
could be the difference
136
387125
1304
være forskellen
06:40
between a stress-induced heart attack at age 50
137
388429
3004
mellem et stress fremkaldt hjertestop i en alder af 50
06:43
and living well into your 90s.
138
391433
2864
eller et liv til et godt stykke over 90.
06:46
And this is really what the new science of stress reveals,
139
394297
3144
Og dette er i virkeligheden det den nye viden om stress afslører,
06:49
that how you think about stress matters.
140
397441
3539
at hvordan man tænker om stress gør en forskel.
06:52
So my goal as a health psychologist has changed.
141
400980
3130
Mit mål som sundhedspsykolog har ændret sig.
06:56
I no longer want to get rid of your stress.
142
404110
2162
Jeg vil ikke længere af med stress.
06:58
I want to make you better at stress.
143
406272
2958
Jeg vil gøre jer bedre til stress.
07:01
And we just did a little intervention.
144
409230
2705
Og vi gennemførte lige en lille intervention.
07:03
If you raised your hand and said
145
411935
1358
Hvis du var en af dem som rakte hånden op og sagde
07:05
you'd had a lot of stress in the last year,
146
413293
2259
at de oplevede meget stress i løbet af det sidste år,
07:07
we could have saved your life,
147
415552
1843
Har vi måske lige reddet dit liv,
07:09
because hopefully the next time
148
417395
1531
fordi forhåbentlig næste gang
07:10
your heart is pounding from stress,
149
418926
2020
dit hjerte banker på grund af stress,
07:12
you're going to remember this talk
150
420946
1847
vil du huske dette foredrag
07:14
and you're going to think to yourself,
151
422793
2162
og du vil kunne sige ti dig selv,
07:16
this is my body helping me rise to this challenge.
152
424955
5174
dette er min krop der hjælper mig med klare overkomme udfordring.
07:22
And when you view stress in that way,
153
430129
2424
Og når man ser på stress på den måde,
07:24
your body believes you,
154
432553
1972
så tror ens krop på det,
07:26
and your stress response becomes healthier.
155
434525
3679
og ens stress reaktion bliver sundere.
07:30
Now I said I have over a decade of demonizing stress
156
438204
4176
Nu sagde jeg at jeg havde over et årti med dæmoniserende stress
07:34
to redeem myself from,
157
442380
1974
for at rette op på det,
07:36
so we are going to do one more intervention.
158
444354
2610
skal vi laver endnu en intervention.
07:38
I want to tell you about one of the most
159
446964
1982
Jeg vil fortælle jer om et af de mest
07:40
under-appreciated aspects of the stress response,
160
448946
3041
oversete fordel ved stressreaktionen,
07:43
and the idea is this:
161
451987
2014
og ideen er dette:
07:46
Stress makes you social.
162
454001
3265
Stress gør en social.
07:49
To understand this side of stress,
163
457266
1589
For at forstå denne side af stress,
07:50
we need to talk about a hormone, oxytocin,
164
458855
3062
skal vi tale om hormonet, oxytocin,
07:53
and I know oxytocin has already gotten
165
461917
3001
og jeg ved oxytocin allerede har fået
07:56
as much hype as a hormone can get.
166
464918
1947
så meget hype som et hormon kan få.
07:58
It even has its own cute nickname, the cuddle hormone,
167
466865
3339
Det har endda sit eget nuttede øgenavn, puttehormonet,
08:02
because it's released when you hug someone.
168
470204
2686
fordi det bliver frigivet når man krammer nogen.
08:04
But this is a very small part of what oxytocin is involved in.
169
472890
4493
Men det er en meget lille del af hvad oxytocin er involveret i.
08:09
Oxytocin is a neuro-hormone.
170
477383
2487
Oxytocin er et neuro-hormon.
08:11
It fine-tunes your brain's social instincts.
171
479870
3574
Det fintuner ens hjernes sociale instinkter.
08:15
It primes you to do things
172
483444
2531
Det får en til at gøre ting
08:17
that strengthen close relationships.
173
485975
3511
der styrker de nære relationer.
08:21
Oxytocin makes you crave physical contact
174
489486
2856
Oxytocin får en til at tørste efter fysisk kontakt
08:24
with your friends and family.
175
492342
1992
med ens venner og familie.
08:26
It enhances your empathy.
176
494334
1586
Det forstærker ens empati.
08:27
It even makes you more willing to help and support
177
495920
2708
Det gør endda en mere villig til at hjælpe og støtte
08:30
the people you care about.
178
498628
2968
de mennesker man holder af.
08:33
Some people have even suggested
179
501596
1695
Nogle mennesker har endda foreslået
08:35
we should snort oxytocin
180
503291
3595
at vi burde sniffe oxytocin
08:38
to become more compassionate and caring.
181
506886
4454
for at blive mere medmenneskelige og omsorgsfulde.
08:43
But here's what most people don't understand
182
511340
2416
Men her er hvad de fleste mennesker ikke forstår
08:45
about oxytocin.
183
513756
2408
om oxytocin.
08:48
It's a stress hormone.
184
516164
2966
Det er et stresshormon.
08:51
Your pituitary gland pumps this stuff out
185
519130
3118
Ens hypofyse pumper dette stads ud
08:54
as part of the stress response.
186
522248
1548
som en del af stressreaktionen.
08:55
It's as much a part of your stress response
187
523796
2251
Det er lige så stor en del af stressreaktionen
08:58
as the adrenaline that makes your heart pound.
188
526047
4108
som adrenalinen der får ens hjerte til at banke.
09:02
And when oxytocin is released in the stress response,
189
530155
2814
Og når oxytocin bliver frigivet i stressreaktionen,
09:04
it is motivating you to seek support.
190
532969
3361
motiverer det en til at søge støtte.
09:08
Your biological stress response
191
536330
2053
Ens biologiske stress reaktion
09:10
is nudging you to tell someone how you feel
192
538383
3430
skubber en til at fortælle en hvordan man har det
09:13
instead of bottling it up.
193
541813
2493
i stedet for at lukker det inde.
09:16
Your stress response wants to make sure you notice
194
544306
3104
Ens stressreaktion vil være sikker på at man lægger mærke til
09:19
when someone else in your life is struggling
195
547410
2319
når en anden i ens liv kæmper
09:21
so that you can support each other.
196
549729
2499
så man kan støtte hinanden.
09:24
When life is difficult, your stress response wants you
197
552228
3791
Når livet er svært, vil ens stressreaktion have en til
09:28
to be surrounded by people who care about you.
198
556019
5139
at være omgivet af mennesker der holder af en.
09:33
Okay, so how is knowing this side of stress
199
561158
2529
Okay, så hvordan vil denne viden om stress
09:35
going to make you healthier?
200
563687
1816
gøre en raskere?
09:37
Well, oxytocin doesn't only act on your brain.
201
565503
2768
Jamen, oxytocin påvirker ikke kun hjernen.
09:40
It also acts on your body,
202
568271
2501
Det påvirker også kroppen,
09:42
and one of its main roles in your body
203
570772
2089
og en af dets vigtigste roller i ens krop
09:44
is to protect your cardiovascular system
204
572861
2720
er at beskytte ens kardiovaskulære system
09:47
from the effects of stress.
205
575581
2375
fra effekterne af stress.
09:49
It's a natural anti-inflammatory.
206
577956
2568
Det er naturligt anti-inflammatorisk.
09:52
It also helps your blood vessels stay relaxed during stress.
207
580524
3445
Det hjælper også ens blodkar med at forblive afslappede under stress.
09:55
But my favorite effect on the body is actually on the heart.
208
583969
3397
Men min yndlingseffekt på kroppen er faktisk hjertet.
09:59
Your heart has receptors for this hormone,
209
587366
3666
Ens hjerte har receptorer til dette hormon,
10:03
and oxytocin helps heart cells regenerate
210
591032
3774
og oxytocin hjælper hjerteceller med at regenerere
10:06
and heal from any stress-induced damage.
211
594806
3773
og hele fra enhver stress fremkaldt skade.
10:10
This stress hormone strengthens your heart,
212
598579
4581
Dette stress hormon styrker ens hjerte,
10:15
and the cool thing is that all of these physical benefits
213
603160
3697
og det fede er at alle disse fysiske fordele
10:18
of oxytocin are enhanced by social contact
214
606857
3517
ved oxytocin bliver forstærket af social kontakt
10:22
and social support,
215
610374
1533
og social støtte,
10:23
so when you reach out to others under stress,
216
611907
2919
så når man rækker ud til andre under stress,
10:26
either to seek support or to help someone else,
217
614826
3273
enten for at søge støtte eller for at hjælpe en anden,
10:30
you release more of this hormone,
218
618099
2008
frigiver man mere af dette hormon,
10:32
your stress response becomes healthier,
219
620107
2262
ens stress reaktion bliver sundere,
10:34
and you actually recover faster from stress.
220
622369
3098
og man kommer sig faktisk hurtigere over stress.
10:37
I find this amazing,
221
625467
2334
Jeg synes det er fantastisk,
10:39
that your stress response has a built-in mechanism
222
627801
3928
at ens stress reaktion har en indbygget mekanisme
10:43
for stress resilience,
223
631729
2717
til at modstå effekterne af stress,
10:46
and that mechanism is human connection.
224
634446
4362
og den mekanisme er menneskelig kontakt.
10:50
I want to finish by telling you about one more study.
225
638808
3682
Jeg vil slutte af med at fortælle jer om endnu en undersøgelse.
10:54
And listen up, because this study could also save a life.
226
642490
3984
Og hør efter, fordi denne undersøgelse kan også redde liv.
10:58
This study tracked about 1,000 adults in the United States,
227
646474
3456
Undersøgelsen fulgte 1.000 voksne i USA,
11:01
and they ranged in age from 34 to 93,
228
649930
4163
i alderen 34 til 93,
11:06
and they started the study by asking,
229
654093
2269
og de begyndte undersøgelsen med at spørge,
11:08
"How much stress have you experienced in the last year?"
230
656362
4224
"Hvor meget stress har du oplevet i det foregående år?"
11:12
They also asked, "How much time have you spent
231
660586
3576
De spurgte også, "Hvor meget tid har du brugt på
11:16
helping out friends, neighbors,
232
664162
3217
at hjælpe vores venner, naboer,
11:19
people in your community?"
233
667379
2754
mennesker i dit nærsamfund?"
11:22
And then they used public records for the next five years
234
670133
2775
Og så brugte de offentlige optegnelser i de næste fem år
11:24
to find out who died.
235
672908
2623
for at finde ud af hvem der døde.
11:27
Okay, so the bad news first:
236
675531
2681
Okay, så de dårlige nyheder først:
11:30
For every major stressful life experience,
237
678212
2959
For hver større stressende oplevelse i livet,
11:33
like financial difficulties or family crisis,
238
681171
3049
som økonomiske vanskeligheder eller familie krise,
11:36
that increased the risk of dying by 30 percent.
239
684220
3938
øgedes risikoen for at dø med 30 procent.
11:40
But -- and I hope you are expecting a but by now --
240
688158
4287
Men -- og jeg håber I forventede et "men" --
11:44
but that wasn't true for everyone.
241
692445
2431
men det gjaldt ikke for alle.
11:46
People who spent time caring for others
242
694876
3662
Mennesker der brugte tid på at tage sig af andre
11:50
showed absolutely no stress-related increase in dying. Zero.
243
698538
6108
viste absolut ingen stress relateret forøgelse i dødsraten. Nul.
11:56
Caring created resilience.
244
704646
3544
Omsorg skabte robusthed.
12:00
And so we see once again
245
708190
1526
Så vi ser igen
12:01
that the harmful effects of stress on your health
246
709716
2638
at de sundhedsskadelige virkninger af stress
12:04
are not inevitable.
247
712354
1962
kan undgås.
12:06
How you think and how you act
248
714316
2722
Måden man tænker og handler
12:09
can transform your experience of stress.
249
717038
3797
kan ændre ens oplevelse af stress.
12:12
When you choose to view your stress response
250
720835
2524
Når man vælger at se på ens stress reaktion
12:15
as helpful,
251
723359
2297
som nyttig,
12:17
you create the biology of courage.
252
725656
5011
skaber man modets biologi.
12:22
And when you choose to connect with others under stress,
253
730667
3321
Og når man vælger at række ud til andre under stress,
12:25
you can create resilience.
254
733988
3393
kan man skabe robusthed.
12:29
Now I wouldn't necessarily ask
255
737381
2675
Nu vil jeg ikke nødvendigvis bede
12:32
for more stressful experiences in my life,
256
740056
3104
om flere stressede oplevelser i mit liv,
12:35
but this science has given me
257
743160
2305
men denne viden har givet mig
12:37
a whole new appreciation for stress.
258
745465
3772
en hel ny påskønnelse af stress.
12:41
Stress gives us access to our hearts.
259
749237
4434
Stress giver os adgang til vores hjerter.
12:45
The compassionate heart that finds joy and meaning
260
753671
3909
Det medmenneskelige hjerte der finder glæde og mening
12:49
in connecting with others,
261
757580
1538
i at række ud til andre,
12:51
and yes, your pounding physical heart,
262
759118
3562
og ja, ens bankende fysiske hjerte,
12:54
working so hard to give you strength and energy,
263
762680
5265
arbejder så hårdt på at give en styrke og energi,
12:59
and when you choose to view stress in this way,
264
767945
3343
og når man vælger at se stress på denne måde,
13:03
you're not just getting better at stress,
265
771288
2512
bliver man ikke bare bedre til stress,
13:05
you're actually making a pretty profound statement.
266
773800
3827
man udtrykker faktisk et inderligt budskab.
13:09
You're saying that you can trust yourself
267
777627
3053
Man siger at man stoler nok på sig selv
13:12
to handle life's challenges,
268
780680
3035
til at håndtere livets udfordringer,
13:15
and you're remembering that
269
783715
2925
og man husker på at
13:18
you don't have to face them alone.
270
786640
2711
man ikke behøver at stå alene med dem.
13:21
Thank you.
271
789351
1382
Tak.
13:22
(Applause)
272
790733
9281
(Bifald)
13:32
Chris Anderson: This is kind of amazing, what you're telling us.
273
800014
2898
Chris Anderson: Det er ret forbløffende, det du fortæller os.
13:34
It seems amazing to me that a belief about stress
274
802912
4105
Det virker utroligt på mig at opfattelsen af stress
13:39
can make so much difference to someone's life expectancy.
275
807017
4483
kan have så stor indflydelse på folks levetid.
13:43
How would that extend to advice,
276
811500
2226
Hvordan kan det omsættes til et råd,
13:45
like, if someone is making a lifestyle choice
277
813726
2085
altså, hvis nogen foretager et livsstil valg
13:47
between, say, a stressful job and a non-stressful job,
278
815811
3961
mellem, lad os sige, et stressende job og et ikke stressende job,
13:51
does it matter which way they go?
279
819772
2681
gør det nogen forskel hvilken vej de går?
13:54
It's equally wise to go for the stressful job
280
822453
3073
Er det lige så klogt at gå efter det stressende job
13:57
so long as you believe that you can handle it, in some sense?
281
825526
2501
hvis blot man tror på at man kan klare det, på en måde?
14:00
Kelly McGonigal: Yeah, and one thing we know for certain
282
828027
1854
Kelly McGonigal: Ja, og en ting vi ved med sikkerhed er,
14:01
is that chasing meaning is better for your health
283
829881
2730
at jagten på mening er bedre for ens helbred
14:04
than trying to avoid discomfort.
284
832611
1604
end at prøve at undgå ubehag.
14:06
And so I would say that's really the best way to make decisions,
285
834215
2985
Så jeg ville sige at det i virkeligheden er den bedste måde at træffe beslutninger på,
14:09
is go after what it is that creates meaning in your life
286
837200
2747
er at gå efter det der skaber mening i ens liv
14:11
and then trust yourself to handle the stress that follows.
287
839947
3278
og så stole på en selv til at håndtere den stress der følger med.
14:15
CA: Thank you so much, Kelly. It's pretty cool.
KM: Thank you.
KM: Thank you.
288
843225
2542
CA: Mange tak, Kelly. Det er temmelig sejt.
KM: Tak.
KM: Tak.
14:17
(Applause)
289
845767
4000
(Bifald)
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