TEDGlobal 2013
Kelly McGonigal: How to make stress your friend
Keli Mekgonigal (Kelly McGonigal): Kako da stres postane vaš prijatelj
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Stres. Čini da vaše srce kuca brže, da se čelo znoji i ubrzava disanje. I dok je stres označan kao javni neprijatelj zdravlja, nova istraživanja pokazuju da je stres loš po vas jedino ukoliko vjerujete u to.
Psiholog Keli Mekgonigal nas podstiče da posmatramo stres kao pozitivan i upoznaje nas sa jednim mehanizmom smanjenja stresa: zbližavanje sa drugima.
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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Moram nešto da vam priznam,
00:16
but first, I want you
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ali prije toga želim
00:19
to make a little confession to me.
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da vi meni nešto priznate.
00:23
In the past year, I want you to just raise your hand
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Podignite ruku ukoliko ste
u posljednjih godinu dana
u posljednjih godinu dana
00:26
if you've experienced relatively little stress.
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doživjeli relativno slab stres.
00:29
Anyone?
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Iko?
00:32
How about a moderate amount of stress?
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A umjerenu količinu stresa?
00:35
Who has experienced a lot of stress?
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Ko je iskusio jako stresnu situaciju?
00:38
Yeah. Me too.
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Da. Ja takođe.
00:40
But that is not my confession.
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Ali to nije ono što sam htjela da priznam.
00:43
My confession is this: I am a health psychologist,
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Moje priznanje 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 učinim ljude
što srećnijim i zdravijim.
što srećnijim i zdravijim.
00:51
But I fear that something I've been teaching
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Ali plašim se da nešto
o čemu govorim
o čemu govorim
00:54
for the last 10 years is doing more harm than good,
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posljednjih 10 godina
čini više štete nego koristi,
čini više štete nego koristi,
00:59
and it has to do with stress.
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a to ima veze sa stresom.
01:01
For years I've been telling people, stress makes you sick.
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Godinama govorim ljudima,
stres vas čini bolesnima.
stres vas čini bolesnima.
01:04
It increases the risk of everything from the common cold
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Povećava rizik svega,
od najobičnije prehlade
od najobičnije prehlade
01:07
to cardiovascular disease.
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do srčanih bolesti.
01:09
Basically, I've turned stress into the enemy.
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U suštini, pretvorila sam stres u neprijatelja.
01:14
But I have changed my mind about stress,
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Ali, moje mišljenje o stresu se promijenilo,
01:17
and today, I want to change yours.
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i danas želim da promijenim i vaše.
01:21
Let me start with the study that made me rethink
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Dozvolite mi da počnem sa istraživanjem
koje je promijenilo
koje je promijenilo
01:23
my whole approach to stress.
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moj čitav pristup stresu.
01:25
This study tracked 30,000 adults in the United States
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Istraživanje je pratilo
30 000 odraslih u Americi
30 000 odraslih u Americi
01:29
for eight years, and they started by asking people,
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osam godina, a počelo je
tako što su pitali ljude:
tako što su pitali ljude:
01:33
"How much stress have you experienced in the last year?"
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"Koliko Vam je prethodna godina bila stresna?"
01:36
They also asked, "Do you believe
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Još su ih pitali: "Vjerujete li
01:40
that stress is harmful for your health?"
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da stres ugrožava Vaše zdravlje?"
01:44
And then they used public death records
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Potom su iskoristili javne podatke o umrlima
01:46
to find out who died.
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kako bi saznali ko je umro.
01:48
(Laughter)
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(Smijeh)
01:49
Okay. Some bad news first.
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U redu. Prvo malo loših vijesti.
01:53
People who experienced a lot of stress in the previous year
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Ljudi koji su imali jako stresnu godinu
01:56
had a 43 percent increased risk of dying.
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imali su za 43% uvećan rizik od smrti.
02:00
But that was only true for the people
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Ali to je je bilo tačno samo za one
02:04
who also believed that stress is harmful for your health.
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koji su vjerovali da je stres
štetan za njihovo zdravlje.
štetan za njihovo zdravlje.
02:08
(Laughter)
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(Smijeh)
02:10
People who experienced a lot of stress
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Ljudi koji su bili pod jakim stresom
02:13
but did not view stress as harmful
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ali nijesu mislili da je on štetan po njih
02:15
were no more likely to die.
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nijesu imali uvećanu stopu smrtnosti.
02:16
In fact, they had the lowest risk of dying
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Zapravo, imali su najniži rizik od smrti
02:20
of anyone in the study, including people
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u poređenju sa svim ispitanicima
iz istraživanja, uključujući i one
iz istraživanja, uključujući i one
02:22
who had relatively little stress.
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koji su imali relativno nizak stres.
02:24
Now the researchers estimated that over the eight years
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Istraživači su procijenili da
u toku ovih osam godina
u toku ovih osam godina
02:27
they were tracking deaths,
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koliko su pratili smrtnost,
02:28
182,000 Americans died prematurely,
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182 000 Amerikanaca koji su umrli prerano,
02:32
not from stress, but from the belief
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umrli su ne zbog stresa,
već zbog vjerovanja
već zbog vjerovanja
02:34
that stress is bad for you. (Laughter)
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da je stres loš po njih.
(Smijeh)
(Smijeh)
02:38
That is over 20,000 deaths a year.
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To je preko 20 000 umrlih godišnje.
02:41
Now, if that estimate is correct,
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E sad, ako je ova pretpostavka tačna,
02:44
that would make believing stress is bad for you
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to bi značilo da vjerovanje da je stres štetan
02:46
the 15th largest cause of death
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predstavlja uzročnik smrti
koji se nalazi na 15. mjestu
koji se nalazi na 15. mjestu
02:49
in the United States last year,
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u Americi tokom prošle godine,
02:51
killing more people than skin cancer,
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od kojeg je umrlo više ljudi nego od raka kože,
02:52
HIV/AIDS and homicide.
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side i od ubistava.
02:56
(Laughter)
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(Smijeh)
02:59
You can see why this study freaked me out.
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Sada vidite zbog čega me je
ova studija izbezumila.
ova studija izbezumila.
03:02
Here I've been spending so much energy telling people
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Ja ovdje trošim toliko energije
pričajući ljudima
pričajući ljudima
03:05
stress is bad for your health.
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da je stres loš za njihovo zdravlje.
03:08
So this study got me wondering:
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Ovo istraživanje me je navelo da se zapitam:
03:10
Can changing how you think about stress
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Da li promjena vjerovanja o stresu
03:13
make you healthier? And here the science says yes.
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može da nas učini zdravijim?
Nauka ovo potvrđuje.
Nauka ovo potvrđuje.
03:16
When you change your mind about stress,
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Kada promijenite mišljenje o stresu,
03:18
you can change your body's response to stress.
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možete da promijenite reakciju
vašeg tijela na stres.
vašeg tijela na stres.
03:22
Now to explain how this works,
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Sada ću da objasnim kako to funkcioniše,
03:24
I want you all to pretend that you are participants
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hoću da se sada pretvarate da ste subjekti
03:27
in a study designed to stress you out.
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u istraživanju koje je kreirano
da izazove stres kod vas.
da izazove stres kod vas.
03:29
It's called the social stress test.
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Zove se test socijalnog stresa.
03:32
You come into the laboratory,
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Dođete u laboratoriju,
03:34
and you're told you have to give a five-minute
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i rečeno vam je da imate pet minuta
03:37
impromptu speech on your personal weaknesses
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da govorite o svojim ličnim slabostima
03:41
to a panel of expert evaluators sitting right in front of you,
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ispred eksperata koji vas procjenjuju,
03:44
and to make sure you feel the pressure,
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i koji čine sve da osjećate pritisak,
03:46
there are bright lights and a camera in your face,
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izloženi ste jakom svjetlu i kamerama
koje su uperene u vas,
koje su uperene u vas,
03:49
kind of like this.
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nešto poput ovoga.
03:52
And the evaluators have been trained
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Procjenjivači su obučeni
03:55
to give you discouraging, non-verbal feedback like this.
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da daju obeshrabrujuće, neverbalne
povratne informacije poput ovih.
povratne informacije poput ovih.
04:05
(Laughter)
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(Smijeh)
04:08
Now that you're sufficiently demoralized,
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Sada kada ste
u potpunosti obeshrabreni
u potpunosti obeshrabreni
04:11
time for part two: a math test.
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vrijeme je za drugi dio:
test iz matematike.
test iz matematike.
04:14
And unbeknownst to you,
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I bez vašeg znanja o tome,
04:16
the experimenter has been trained to harass you during it.
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eksperimentator je obučen
da vas maltretira tokom toga.
da vas maltretira tokom toga.
04:20
Now we're going to all do this together.
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Sada ćemo svi to da pokušamo.
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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U redu. Hoću da svi odbrojavate unazad
04:30
from 996 in increments of seven.
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od 996 po sedam.
04:33
You're going to do this out loud
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Brojaćete naglas
04:34
as fast as you can, starting with 996.
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što brže možete, počevši od 996.
04:38
Go!
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Krenite!
04:39
Audience: (Counting)
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Publika: (Računa)
04:41
Go faster. Faster please.
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Brže. Brže molim.
04:43
You're going too slow.
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Prespori ste.
04:45
Stop. Stop, stop, stop.
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Stanite. Stop, stop, stop.
04:48
That guy made a mistake.
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Onaj momak je pogriješio.
04:49
We are going to have to start all over again. (Laughter)
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Svi ćemo morati ispočetka.
(Smijeh)
(Smijeh)
04:52
You're not very good at this, are you?
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Nijeste baš dobri u ovome, je l' da?
04:54
Okay, so you get the idea.
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U redu, stekli ste predstavu.
04:56
Now, if you were actually in this study,
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Da ste zaista učestvovali
u ovom istraživanju,
u ovom istraživanju,
04:58
you'd probably be a little stressed out.
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vjerovatno biste bili
malo pod stresom.
malo pod stresom.
05:00
Your heart might be pounding,
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Srce vam brže lupa,
05:01
you might be breathing faster, maybe breaking out into a sweat.
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moguće je da ubrzano dišete,
preznojavate se.
preznojavate se.
05:05
And normally, we interpret these physical changes
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I obično objašnjavamo ove fizičke promjene
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 borimo dobro sa pritiskom.
05:12
But what if you viewed them instead
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Ali šta bi bilo kada bi ih posmatrali
05:14
as signs that your body was energized,
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kao znake da se vaše tijelo energizuje,
05:17
was preparing you to meet this challenge?
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priprema za suočavanje sa izazovom?
05:20
Now that is exactly what participants were told
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Upravo je to rečeno učesnicima
05:23
in a study conducted at Harvard University.
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istraživanja na Harvardu.
05:26
Before they went through the social stress test,
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Prije nego što su prošli
kroz test socijalnog stresa,
kroz test socijalnog stresa,
05:29
they were taught to rethink their stress response as helpful.
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naučeni su da misle da im je
reakcija na stres zapravo od pomoći.
reakcija na stres zapravo od pomoći.
05:32
That pounding heart is preparing you for action.
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Da vas ubrzan rad srca priprema za akciju.
05:36
If you're breathing faster, it's no problem.
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Ako dišete brže, da to nije problem.
05:38
It's getting more oxygen to your brain.
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To dovodi više kiseonika u mozak.
05:41
And participants who learned to view the stress response
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I subjekti koji su naučeni
da posmatraju reakciju na stres
da posmatraju reakciju na stres
05:44
as helpful for their performance,
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kao korisnu za njihov učinak,
05:46
well, they were less stressed out,
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pa, bili su manje pod stresom,
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 ono što mi je bilo najfascinantnije
05:52
was how their physical stress response changed.
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je to kako se fizička reakcija
na stres promijenila.
na stres promijenila.
05:55
Now, in a typical stress response,
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Prilikom tipične reakcije na stres,
05:57
your heart rate goes up,
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ubrzava vam se puls,
05:59
and your blood vessels constrict like this.
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a krvni sudovi se stežu ovako.
06:03
And this is one of the reasons that chronic stress
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I ovo je jedan od razloga
zašto je hronični stres
zašto je hronični stres
06:06
is sometimes associated with cardiovascular disease.
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ponekad povezan sa
srčanim oboljenjima.
srčanim oboljenjima.
06:09
It's not really healthy to be in this state all the time.
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Nije baš zdravo biti
u ovakvom stanju sve vrijeme.
u ovakvom stanju sve vrijeme.
06:13
But in the study, when participants viewed
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Ali u istraživanju, kada su učesnici
smatrali da im reakcija na stres
smatrali da im reakcija na stres
06:15
their stress response as helpful,
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može biti od pomoći,
06:17
their blood vessels stayed relaxed like this.
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njihovi krvni sudovi
su bili relaksirani poput ovoga.
su bili relaksirani poput ovoga.
06:21
Their heart was still pounding,
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Njihovo srce je i dalje radilo ubrzano,
06:22
but this is a much healthier cardiovascular profile.
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ali ovo je znatno zdraviji
kardiovaskularni profil.
kardiovaskularni profil.
06:25
It actually looks a lot like what happens
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I zapravo dosta podsjeća
06:28
in moments of joy and courage.
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na radosne i odvažne trenutke.
06:33
Over a lifetime of stressful experiences,
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Kroz život prepun stresnih iskustava,
06:35
this one biological change
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ova biološka promjena
06:39
could be the difference
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može biti razlika
06:40
between a stress-induced heart attack at age 50
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između srčanog udara
uzrokovanog stresom u 50-toj godini
uzrokovanog stresom u 50-toj godini
06:43
and living well into your 90s.
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i srećnog života do 90-te.
06:46
And this is really what the new science of stress reveals,
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I ovo je upravo ono što
nova nauka o stresu razotkriva,
nova nauka o stresu razotkriva,
06:49
that how you think about stress matters.
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da je važno kako razmišljate o stresu.
06:52
So my goal as a health psychologist has changed.
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Tako se i moj cilj kao
zdravstvenog psihologa promijenio.
zdravstvenog psihologa promijenio.
06:56
I no longer want to get rid of your stress.
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Više ne želim da se otarasim vašeg stresa.
06:58
I want to make you better at stress.
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Želim da vas učinim boljim u stresu.
07:01
And we just did a little intervention.
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I upravo smo učinili jednu 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 jako stresnu prošlu godinu,
07:07
we could have saved your life,
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mogli smo vam spasiti život,
07:09
because hopefully the next time
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jer sljedeći put
07:10
your heart is pounding from stress,
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kada vam srce ubrza od stresa,
07:12
you're going to remember this talk
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sjetićete se ovog govora
07:14
and you're going to think to yourself,
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i pomislićete,
07:16
this is my body helping me rise to this challenge.
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moje tijelo mi pomaže
da prevaziđem ovaj izazov.
da prevaziđem ovaj izazov.
07:22
And when you view stress in that way,
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A kada tako gledate na stres,
07:24
your body believes you,
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vaše vam tijelo povjeruje,
07:26
and your stress response becomes healthier.
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i vaša reakcija na stres postaje zdravija.
07:30
Now I said I have over a decade of demonizing stress
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Rekla sam da sam provela deceniju
demonizujući stres
demonizujući stres
07:34
to redeem myself from,
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kako bih ga se oslobodila,
07:36
so we are going to do one more intervention.
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tako da ćemo da uradimo
još jednu intervenciju.
još jednu intervenciju.
07:38
I want to tell you about one of the most
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Želim da vam kažem nešto o
07:40
under-appreciated aspects of the stress response,
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najpodcjenjenijem aspektu
reakcije na stres
reakcije na stres
07:43
and the idea is this:
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a ideja je ova:
07:46
Stress makes you social.
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Stres vas čini društvenim.
07:49
To understand this side of stress,
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Kako biste razumjeli ovu stranu stresa,
07:50
we need to talk about a hormone, oxytocin,
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moramo govoriti o hormonu, oksitocinu,
07:53
and I know oxytocin has already gotten
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mada znam da je oksictocin već postao
07:56
as much hype as a hormone can get.
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popularniji od bilo kog hormona.
07:58
It even has its own cute nickname, the cuddle hormone,
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Već je zaradio i nadimak,
hormon milovanja,
hormon milovanja,
08:02
because it's released when you hug someone.
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jer se oslobađa kada nekoga zagrlite.
08:04
But this is a very small part of what oxytocin is involved in.
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Ali to je samo mali dio onoga šta on radi.
08:09
Oxytocin is a neuro-hormone.
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Oksitocin je neuro-hormon.
08:11
It fine-tunes your brain's social instincts.
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On pažljivo reguliše vaše
moždane socijalne instinkte.
moždane socijalne instinkte.
08:15
It primes you to do things
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Priprema vas za stvari
08:17
that strengthen close relationships.
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koje jačaju vaše 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 vašim prijateljima i porodicom.
08:26
It enhances your empathy.
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Pojačava empatiju.
08:27
It even makes you more willing to help and support
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Čini vas spremnijim da
pomognete i podržavate
pomognete i podržavate
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 predlažu
08:35
we should snort oxytocin
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da ušmrkavamo oksitocin
08:38
to become more compassionate and caring.
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kako bismo postali
saosjećajniji i brižniji.
saosjećajniji i brižniji.
08:43
But here's what most people don't understand
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Ali evo šta većina ljudi
ne razumije
ne razumije
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 ga oslobađa
08:54
as part of the stress response.
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kao dio reagovanja na stres.
08:55
It's as much a part of your stress response
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Dio je vaše reakcije na stres
08:58
as the adrenaline that makes your heart pound.
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baš kao i adrenalin koji
vam ubrzava rad srca.
vam ubrzava rad srca.
09:02
And when oxytocin is released in the stress response,
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I kada je oksitocin oslobođen
u stresnoj situaciji,
u stresnoj situaciji,
09:04
it is motivating you to seek support.
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on vas pokreće da tragate za podrškom.
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 podstiče da kažete nekome
kako se osjećate
kako se osjećate
09:13
instead of bottling it up.
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umjesto zatvaranja u sebe.
09:16
Your stress response wants to make sure you notice
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Reakcija na stres čini da primijetite
09:19
when someone else in your life is struggling
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kada se neko u vašem životu muči
09:21
so that you can support each other.
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kako biste podržavali jedni druge.
09:24
When life is difficult, your stress response wants you
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Kada je život težak,
reakcija na stres osigurava
reakcija na stres osigurava
09:28
to be surrounded by people who care about you.
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da se okružujete ljudima
koji će se brinuti o vama.
koji će se brinuti o vama.
09:33
Okay, so how is knowing this side of stress
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U redu, ali kako će vas to
što znate sve ovo o stresu
što znate sve ovo o stresu
09:35
going to make you healthier?
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učiniti zdravijima?
09:37
Well, oxytocin doesn't only act on your brain.
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Pa, oksitocin ne utiče samo na mozak.
09:40
It also acts on your body,
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Utiče i na tijelo,
09:42
and one of its main roles in your body
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i jedna od glavnih uloga
koje ima u tijelu
koje ima u tijelu
09:44
is to protect your cardiovascular system
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jeste da zaštiti
vaš kardiovaskularni sistem
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 antibiotik.
09:52
It also helps your blood vessels stay relaxed during stress.
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Takođe omogućava da krvni sudovi
ostanu opušteni tokom stresa.
ostanu opušteni tokom stresa.
09:55
But my favorite effect on the body is actually on the heart.
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Ali moj omiljeni uticaj na tijelo
je zapravo njegov uticaj na srce.
je zapravo njegov uticaj na srce.
09:59
Your heart has receptors for this hormone,
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Vaše srce posjeduje receptore
za ovaj hormon,
za ovaj hormon,
10:03
and oxytocin helps heart cells regenerate
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i oksitocin omogućava srčanim
ćelijama da se regenerišu
ćelijama da se regenerišu
10:06
and heal from any stress-induced damage.
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i oporave od bilo kakvog oštećenja
nastalog kao poljedica stresa.
nastalog kao poljedica stresa.
10:10
This stress hormone strengthens your heart,
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Ovaj hormon stresa ojačava
vaše srce,
vaše srce,
10:15
and the cool thing is that all of these physical benefits
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i dobra stvar je to što su sve ove fizičke prednosti
10:18
of oxytocin are enhanced by social contact
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oksitocina pojačane socijalnim kontaktom
10:22
and social support,
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i socijalnom podrškom,
10:23
so when you reach out to others under stress,
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tako da kada posegnete za drugima
kada ste pod stresom,
kada ste pod stresom,
10:26
either to seek support or to help someone else,
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bilo da tražite podršku ili da pomognete nekome,
10:30
you release more of this hormone,
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oslobađate još više ovog hormona,
10:32
your stress response becomes healthier,
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reakcija na stres postaje zdravija,
10:34
and you actually recover faster from stress.
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a i brže se oporavljate od stresa.
10:37
I find this amazing,
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Mislim da je ovo nevjerovatno,
10:39
that your stress response has a built-in mechanism
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to 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 povezanost.
10:50
I want to finish by telling you about one more study.
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Želim da završim tako što ću vam reći nešto
o još jednom istraživanju.
o još jednom istraživanju.
10:54
And listen up, because this study could also save a life.
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I dobro poslušajte, jer ovo istraživanje
vam takođe može spasiti život.
vam takođe može spasiti život.
10:58
This study tracked about 1,000 adults in the United States,
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Istraživanje je pratilo oko hiljadu
odraslih u SAD-u,
odraslih u SAD-u,
11:01
and they ranged in age from 34 to 93,
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između 34 i 93 godine,
11:06
and they started the study by asking,
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i započeli su istraživanje pitanjem:
11:08
"How much stress have you experienced in the last year?"
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"Koliko Vam je prethodna godina bila stresna?"
11:12
They also asked, "How much time have you spent
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Takođe su upitani: "Koliko ste vremena proveli
11:16
helping out friends, neighbors,
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pomažući 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 potom su iskoristili javne podatke
u narednih pet godina,
u narednih pet godina,
11:24
to find out who died.
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kako bi saznali ko je umro.
11:27
Okay, so the bad news first:
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Prvo ružne vijesti:
11:30
For every major stressful life experience,
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Za svako jako stresno iskustvo u životu,
11:33
like financial difficulties or family crisis,
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kao što je finansijska ili porodična kriza,
11:36
that increased the risk of dying by 30 percent.
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rizik od umiranja se povećava
za 30 procenata.
za 30 procenata.
11:40
But -- and I hope you are expecting a but by now --
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Ali -- i nadam se da
očekujete "ali" do sad --
očekujete "ali" do sad --
11:44
but that wasn't true for everyone.
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ali to nije bilo tačno za sve.
11:46
People who spent time caring for others
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Ljudi koji su proveli vrijeme
brinući se o drugima
brinući se o drugima
11:50
showed absolutely no stress-related increase in dying. Zero.
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nijesu pokazali povećanu stopu smrtnosti
uzrokovanu stresom. Nula.
uzrokovanu stresom. Nula.
11:56
Caring created resilience.
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Brižnost 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 po vaše zdravlje
12:04
are not inevitable.
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nijesu neizbježni.
12:06
How you think and how you act
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Način na koji mislite i kako se ponašate
12:09
can transform your experience of stress.
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može promijeniti vaše iskustvo stresa.
12:12
When you choose to view your stress response
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Kada odlučite da svoju
reakciju na stres posmatrate
reakciju na stres posmatrate
12:15
as helpful,
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kao korisnu,
12:17
you create the biology of courage.
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stvarate biologiju odvažnosti.
12:22
And when you choose to connect with others under stress,
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A kada pod stresom odlučite
da se povežete sa drugima,
da se povežete sa drugima,
12:25
you can create resilience.
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stvarate otpornost.
12:29
Now I wouldn't necessarily ask
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E sad, ne bih baš tražila
12:32
for more stressful experiences in my life,
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još više stresnih iskustava u životu
12:35
but this science has given me
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ali zbog ovih podaka
12:37
a whole new appreciation for stress.
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počela sam da cijenim stres.
12:41
Stress gives us access to our hearts.
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Stres otvara put ka našim srcima.
12:45
The compassionate heart that finds joy and meaning
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Saosjećajno srce koje pronalazi
sreću i smisao
sreću 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, ubrzani rad srca,
12:54
working so hard to give you strength and energy,
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koje radi brže da bi vam dalo snagu i energiju,
12:59
and when you choose to view stress in this way,
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i kada odlučite da posmatrate
stres na ovaj način,
stres na ovaj način,
13:03
you're not just getting better at stress,
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ne samo da postajete bolji u njemu,
13:05
you're actually making a pretty profound statement.
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već dolazite do prilično značajnog zaključka.
13:09
You're saying that you can trust yourself
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Počinjete da vjerujete sebi
13:12
to handle life's challenges,
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da se možete izboriti sa životnim izazovima,
13:15
and you're remembering that
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i pamtite
13:18
you don't have to face them alone.
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da se više ne suočavate sami sa njima.
13:21
Thank you.
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Hvala vam.
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: Ono što
nam govorite je nevjerovatno.
nam govorite je nevjerovatno.
13:34
It seems amazing to me that a belief about stress
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Djeluje mi fenomenalno da
mišljenje o stresu
mišljenje o stresu
13:39
can make so much difference to someone's life expectancy.
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može toliko uticati na životni vijek.
13:43
How would that extend to advice,
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Kako bi se to odnosilo na savjet,
13:45
like, if someone is making a lifestyle choice
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kao na primjer, ako neko pravi životni izbor
13:47
between, say, a stressful job and a non-stressful job,
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između, recimo, stresnog posla
i posla koji to nije,
i posla koji to nije,
13:51
does it matter which way they go?
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da li je važno kojim putem će poći?
13:54
It's equally wise to go for the stressful job
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Jednako je pametno poći za stresnijim poslom
13:57
so long as you believe that you can handle it, in some sense?
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dok god vjerujete da se možete
izboriti sa njim u neku ruku?
izboriti sa njim u neku ruku?
14:00
Kelly McGonigal: Yeah, and one thing we know for certain
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Keli Mekgonigal: Da, i jedna stvar
koju zasigurno znamo
koju zasigurno znamo
14:01
is that chasing meaning is better for your health
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je da je traganje za smislom
bolje za vaše zdravlje
bolje za vaše zdravlje
14:04
than trying to avoid discomfort.
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nego potreba da se izbjegne stres.
14:06
And so I would say that's really the best way to make decisions,
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Tako da bih rekla da je zaista
najbolje da napravite izbor tako da
najbolje da napravite izbor tako da
14:09
is go after what it is that creates meaning in your life
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idete za onim što ima smisla za vas u životu
14:11
and then trust yourself to handle the stress that follows.
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i da vjerujete da se možete
izboriti sa stresom koji ide uz to.
izboriti sa stresom koji ide uz to.
14:15
CA: Thank you so much, Kelly. It's pretty cool.
KM: Thank you.
KM: Thank you.
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K.A.: Hvala puno Keli. To je stvarno sjajno.
K.M. Hvala vam.
K.M. Hvala vam.
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