ABOUT THE SPEAKER
Kelly McGonigal - Health psychologist
Kelly 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."

More profile about the speaker
Kelly McGonigal | Speaker | TED.com
TEDGlobal 2013

Kelly McGonigal: How to make stress your friend

凯利 麦格尼格尔: 如何跟压力做朋友

Filmed:
22,520,850 views

压力。压力让你心跳加速,呼吸急促,额头沾满汗珠。长久以来,压力被视为公众健康的敌人。然而,新的研究表明,压力只有在你觉得它是健康威胁的时候才会对你的健康有不利影响。心理学家凯利麦格尼格尔鼓励人们用更积极的态度看待压力,并且介绍了一种从未被提及的减压方式:帮助他人。
- Health psychologist
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自白书 to make,
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我要跟大家坦白一件事
00:16
but first, I want you
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但首先,我要各位
00:19
to make a little confession自白书 to me.
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也对我坦白
00:23
In the past过去 year, I want you to just raise提高 your hand
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如果相对来说,你去年压力不大的
00:26
if you've experienced有经验的 relatively相对 little stress强调.
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请举手
00:29
Anyone任何人?
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有吗?
00:32
How about a moderate中等 amount of stress强调?
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那觉得承受的压力算普通的呢?
00:35
Who has experienced有经验的 a lot of stress强调?
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有没有倍觉压力的?
00:38
Yeah. Me too.
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看来我们都一样。
00:40
But that is not my confession自白书.
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不过这不是我要坦白的
00:43
My confession自白书 is this: I am a health健康 psychologist心理学家,
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我要坦承的是,我 一名健康心理学家
00:46
and my mission任务 is to help people be happier幸福 and healthier健康.
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我的职责就是让人们更健康快乐
00:51
But I fear恐惧 that something I've been teaching教学
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不过我担心自己这10年来传授的
00:54
for the last 10 years年份 is doing more harm危害 than good,
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与压力有关的内容
00:59
and it has to do with stress强调.
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恐怕弊多于利
01:01
For years年份 I've been telling告诉 people, stress强调 makes品牌 you sick生病.
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这些年我不断跟人说,压力会让人生病
01:04
It increases增加 the risk风险 of everything from the common共同 cold
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患有从一般感冒到心血管疾病的风险
01:07
to cardiovascular心血管 disease疾病.
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都随之升高
01:09
Basically基本上, I've turned转身 stress强调 into the enemy敌人.
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基本上我把压力当作敌人
01:14
But I have changed my mind心神 about stress强调,
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但我对压力的看法已经变了
01:17
and today今天, I want to change更改 yours你的.
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而我今天就是要让你们改观的
01:21
Let me start开始 with the study研究 that made制作 me rethink反思
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先来谈让我对压力
01:23
my whole整个 approach途径 to stress强调.
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另有看法的研究
01:25
This study研究 tracked追踪 30,000 adults成年人 in the United联合的 States状态
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这研究追踪在美国的3万名成人
01:29
for eight years年份, and they started开始 by asking people,
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历时8年,研究首先问这些人
01:33
"How much stress强调 have you experienced有经验的 in the last year?"
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「去年你感受到了多大压力?」
01:36
They also asked, "Do you believe
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同时问他们
01:40
that stress强调 is harmful有害 for your health健康?"
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「你相信压力有碍健康吗?」
01:44
And then they used public上市 death死亡 records记录
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之后研究人员以公开的死亡统计
01:46
to find out who died死亡.
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找出参与者中去逝的人
01:48
(Laughter笑声)
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(笑声)
01:49
Okay. Some bad news新闻 first.
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好,先说坏消息
01:53
People who experienced有经验的 a lot of stress强调 in the previous以前 year
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前一年压力颇大的人
01:56
had a 43 percent百分 increased增加 risk风险 of dying垂死.
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死亡的风险增加了43%
02:00
But that was only true真正 for the people
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但这只适用于
02:04
who also believed相信 that stress强调 is harmful有害 for your health健康.
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那些相信压力有碍健康的人
02:08
(Laughter笑声)
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(笑声)
02:10
People who experienced有经验的 a lot of stress强调
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承受极大压力的人
02:13
but did not view视图 stress强调 as harmful有害
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若不将此视为有害
02:15
were no more likely容易 to die.
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死亡的风险就不会升高
02:16
In fact事实, they had the lowest最低 risk风险 of dying垂死
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事实上,与压力相对较小的
02:20
of anyone任何人 in the study研究, including包含 people
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研究参与者相比
02:22
who had relatively相对 little stress强调.
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这样的人死亡风险反而最低
02:24
Now the researchers研究人员 estimated预计 that over the eight years年份
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研究人员花了8年
02:27
they were tracking追踪 deaths死亡,
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追踪死亡案例
02:28
182,000 Americans美国人 died死亡 prematurely过早,
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18.2万 美国人过早离世
02:32
not from stress强调, but from the belief信仰
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原因并不是压力本身
02:34
that stress强调 is bad for you. (Laughter笑声)
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而是认为压力有害的这个想法 (笑)
02:38
That is over 20,000 deaths死亡 a year.
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估计超过2万人符合这情形
02:41
Now, if that estimate估计 is correct正确,
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若估计正确
02:44
that would make believing相信 stress强调 is bad for you
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「相信压力有害」
02:46
the 15th largest最大 cause原因 of death死亡
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就成为美国去年的
02:49
in the United联合的 States状态 last year,
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第15大死因
02:51
killing谋杀 more people than skin皮肤 cancer癌症,
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致死率更胜皮肤癌
02:52
HIVHIV/AIDS艾滋病 and homicide杀人.
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爱滋病和谋杀
02:56
(Laughter笑声)
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(笑声)
02:59
You can see why this study研究 freaked吓坏 me out.
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你们应能体会为何这研究让我担心害怕了
03:02
Here I've been spending开支 so much energy能源 telling告诉 people
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我一直努力告诉他人
03:05
stress强调 is bad for your health健康.
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压力有碍健康
03:08
So this study研究 got me wondering想知道:
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因此这研究使我想知道
03:10
Can changing改变 how you think about stress强调
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改变对压力的看法
03:13
make you healthier健康? And here the science科学 says yes.
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是否能促进健康? 显然科学对此抱以肯定
03:16
When you change更改 your mind心神 about stress强调,
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改变看待压力的方式
03:18
you can change更改 your body's身体的 response响应 to stress强调.
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生理上的压力反应亦随之改变
03:22
Now to explain说明 how this works作品,
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我来解释为什么会这样
03:24
I want you all to pretend假装 that you are participants参与者
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假设你参与一项
03:27
in a study研究 designed设计 to stress强调 you out.
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意图使你紧张的研究中
03:29
It's called the social社会 stress强调 test测试.
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就是所谓的「社会压力测试」
03:32
You come into the laboratory实验室,
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你进入实验室后
03:34
and you're told you have to give a five-minute五分钟
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才知道要发表5分钟的即席演说
03:37
impromptu即兴 speech言语 on your personal个人 weaknesses弱点
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这段演说以个人缺点为题
03:41
to a panel面板 of expert专家 evaluators评估 sitting坐在 right in front面前 of you,
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眼前的听众将是一群专业评审
03:44
and to make sure you feel the pressure压力,
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为了确认你确实感到压力
03:46
there are bright lights灯火 and a camera相机 in your face面对,
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镜头和灯光都会聚焦在你脸上
03:49
kind of like this.
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有点像现在这样!
03:52
And the evaluators评估 have been trained熟练
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且评审都经过培训
03:55
to give you discouraging令人沮丧, non-verbal非语言 feedback反馈 like this.
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用令人沮丧的非口语言词给你回应,就像这样
04:05
(Laughter笑声)
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(笑)
04:08
Now that you're sufficiently充分地 demoralized士气低落,
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就在你已够泄气时
04:11
time for part部分 two: a math数学 test测试.
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第二场好戏上演了: 数学测验
04:14
And unbeknownst不知情 to you,
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且你们事前不知道
04:16
the experimenter实验者 has been trained熟练 to harass骚扰 you during it.
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实验己设定成受测者会被干扰
04:20
Now we're going to all do this together一起.
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现在我们一起做做看
04:22
It's going to be fun开玩笑.
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很好玩的
04:24
For me.
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至少对我来说昰这样
04:25
Okay. I want you all to count计数 backwards向后
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好,现在你们开始倒数
04:30
from 996 in increments增量 of seven.
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从996开始,每数一个数减7
04:33
You're going to do this out loud
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要大声地数
04:34
as fast快速 as you can, starting开始 with 996.
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越快越好,从996开始
04:38
Go!
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开始!
04:39
Audience听众: (Counting数数)
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(观众纷纷数箸)
04:41
Go faster更快. Faster更快 please.
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请快ㄧ点!
04:43
You're going too slow.
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你们太慢了
04:45
Stop. Stop, stop, stop.
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停......停......停
04:48
That guy made制作 a mistake错误.
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那个人算错了
04:49
We are going to have to start开始 all over again. (Laughter笑声)
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所以我们得重来ㄧ次(笑)
04:52
You're not very good at this, are you?
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这方面你们不太行,对吧?
04:54
Okay, so you get the idea理念.
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现在大家弄清楚是怎么ㄧ回事了
04:56
Now, if you were actually其实 in this study研究,
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若各位也参与这项研究
04:58
you'd probably大概 be a little stressed强调 out.
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可能会有点神经紧张
05:00
Your heart might威力 be pounding重击,
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也许会心跳加速
05:01
you might威力 be breathing呼吸 faster更快, maybe breaking破坏 out into a sweat.
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呼吸急促,甚至满身大大汗
05:05
And normally一般, we interpret these physical物理 changes变化
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通常我们将这些生理变化
05:08
as anxiety焦虑
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称为焦虑
05:09
or signs迹象 that we aren't coping应对 very well with the pressure压力.
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或代表压力失调的信号
05:12
But what if you viewed观看 them instead代替
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但若将这些现象当成
05:14
as signs迹象 that your body身体 was energized通电,
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身体活力充沛的象征
05:17
was preparing准备 you to meet遇到 this challenge挑战?
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表示已准备好迎接挑战,又会怎样呢?
05:20
Now that is exactly究竟 what participants参与者 were told
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在哈佛大学所进行的一项研究中
05:23
in a study研究 conducted进行 at Harvard哈佛 University大学.
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他们正是这样告诉受试者的
05:26
Before they went through通过 the social社会 stress强调 test测试,
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在社会压力测试开始前
05:29
they were taught to rethink反思 their stress强调 response响应 as helpful有帮助.
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受试者学着将压力反应当作助力
05:32
That pounding重击 heart is preparing准备 you for action行动.
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心跳加速是蓄势待发
05:36
If you're breathing呼吸 faster更快, it's no problem问题.
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呼吸急促也不要紧
05:38
It's getting得到 more oxygen to your brain.
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这是为了让大脑得到更多氧气
05:41
And participants参与者 who learned学到了 to view视图 the stress强调 response响应
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受试者中,那些学会将压力反应
05:44
as helpful有帮助 for their performance性能,
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想成有助表现的人
05:46
well, they were less stressed强调 out,
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比较不会忧虑紧张
05:48
less anxious, more confident信心,
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焦虑少了,信心反而倒提升了
05:50
but the most fascinating迷人 finding发现 to me
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但最令我着迷的发现是
05:52
was how their physical物理 stress强调 response响应 changed.
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受试者生理上压力反应改变的方式
05:55
Now, in a typical典型 stress强调 response响应,
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典型的压力反应是
05:57
your heart rate goes up,
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心跳加速
05:59
and your blood血液 vessels船只 constrict压迫 like this.
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血管收缩成这样
06:03
And this is one of the reasons原因 that chronic慢性 stress强调
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这也是为何长期压力
06:06
is sometimes有时 associated相关 with cardiovascular心血管 disease疾病.
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有时会与心血管疾病有所关连的原因之一
06:09
It's not really healthy健康 to be in this state all the time.
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总是如此,对健康不是好事
06:13
But in the study研究, when participants参与者 viewed观看
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但在这项研究中,当受试者
06:15
their stress强调 response响应 as helpful有帮助,
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把压力反应看作是有帮助的
06:17
their blood血液 vessels船只 stayed relaxed轻松 like this.
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他们的血管就会像这样放松
06:21
Their heart was still pounding重击,
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他们的心脏仍在强力收缩
06:22
but this is a much healthier健康 cardiovascular心血管 profile轮廓.
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但心血管系统的样子比较健康
06:25
It actually其实 looks容貌 a lot like what happens发生
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事实上看起来更像
06:28
in moments瞬间 of joy喜悦 and courage勇气.
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感到兴奋和鼓起勇气时的样子
06:33
Over a lifetime一生 of stressful压力 experiences经验,
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要克服人生中的各种压力
06:35
this one biological生物 change更改
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这样的生理差异
06:39
could be the difference区别
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足已产生
06:40
between之间 a stress-induced应力诱导 heart attack攻击 at age年龄 50
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50岁时,因压力导致心脏病发
06:43
and living活的 well into your 90s.
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以及健康活到 90多岁的区别
06:46
And this is really what the new science科学 of stress强调 reveals揭示,
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最新的压力研究结果便是如此
06:49
that how you think about stress强调 matters事项.
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如何看待压力至关重要
06:52
So my goal目标 as a health健康 psychologist心理学家 has changed.
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所以我身为徤康心理学家的目标也改变了
06:56
I no longer want to get rid摆脱 of your stress强调.
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不再想要帮人摆脱压力
06:58
I want to make you better at stress强调.
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而是让人更善于处理它
07:01
And we just did a little intervention介入.
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刚才我们所做的就是疗程的一小部分
07:03
If you raised上调 your hand and said
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如果你刚才举手表示
07:05
you'd had a lot of stress强调 in the last year,
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去年压力很大
07:07
we could have saved保存 your life,
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我们可以拯救你
07:09
because hopefully希望 the next下一个 time
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因为 但愿下次
07:10
your heart is pounding重击 from stress强调,
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压力使你心跳加快时
07:12
you're going to remember记得 this talk
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你会记得今天的演讲
07:14
and you're going to think to yourself你自己,
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然后 你会自我盘算
07:16
this is my body身体 helping帮助 me rise上升 to this challenge挑战.
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这是我的身体在帮助我准备迎接挑战
07:22
And when you view视图 stress强调 in that way,
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当你如此看待压力
07:24
your body身体 believes相信 you,
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身体会信任你的判断
07:26
and your stress强调 response响应 becomes healthier健康.
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而你的压力反应就更健康了
07:30
Now I said I have over a decade of demonizing妖魔化 stress强调
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曾有10年的时间我视压力为恶¶
07:34
to redeem赎回 myself from,
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为了自我改正
07:36
so we are going to do one more intervention介入.
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我们接下来再做一趟疗程
07:38
I want to tell you about one of the most
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我想跟你们谈谈
07:40
under-appreciated低估 aspects方面 of the stress强调 response响应,
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压力反应中,最受忽视的部份
07:43
and the idea理念 is this:
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这部分的概念是
07:46
Stress强调 makes品牌 you social社会.
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压力让人有社交能力
07:49
To understand理解 this side of stress强调,
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要了解压力的这部分¶
07:50
we need to talk about a hormone激素, oxytocin催产素,
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我们要先谈一种叫「催产素」(OT)的激素
07:53
and I know oxytocin催产素 has already已经 gotten得到
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我知道在激素中
07:56
as much hype炒作 as a hormone激素 can get.
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「催产素」掀起许多热潮
07:58
It even has its own拥有 cute可爱 nickname昵称, the cuddle hormone激素,
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甚至有个可爱的小名,叫 「拥抱激素」
08:02
because it's released发布 when you hug拥抱 someone有人.
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因为拥抱时就会产生这种激素
08:04
But this is a very small part部分 of what oxytocin催产素 is involved参与 in.
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但这只是它的一小部分作用
08:09
Oxytocin催产素 is a neuro-hormone神经激素.
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催产激素是一种神经激素
08:11
It fine-tunes微调 your brain's大脑的 social社会 instincts本能.
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能微调大脑的社交本能
08:15
It primes素数 you to do things
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让人为增进密切关系
08:17
that strengthen加强 close relationships关系.
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所需的努力做好准备
08:21
Oxytocin催产素 makes品牌 you crave渴望 physical物理 contact联系
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催产素让人渴望
08:24
with your friends朋友 and family家庭.
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亲友间的肢体接触
08:26
It enhances提高 your empathy同情.
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强化同理心
08:27
It even makes品牌 you more willing愿意 to help and support支持
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甚至让人更愿意对关心的人
08:30
the people you care关心 about.
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伸出援手及给予支持
08:33
Some people have even suggested建议
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甚至还有人建议
08:35
we should snort oxytocin催产素
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为了更有同情心和关爱
08:38
to become成为 more compassionate富于同情心的 and caring爱心.
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我们应吸一点这种激素
08:43
But here's这里的 what most people don't understand理解
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但关于催产素
08:45
about oxytocin催产素.
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大多数人都不知道
08:48
It's a stress强调 hormone激素.
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它是一种压力激素
08:51
Your pituitary垂体 gland pumps this stuff东东 out
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由脑下垂体分泌
08:54
as part部分 of the stress强调 response响应.
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是压力反应的其中一环
08:55
It's as much a part部分 of your stress强调 response响应
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和肾上腺素一样
08:58
as the adrenaline肾上腺素 that makes品牌 your heart pound.
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都是压力下让人心跳加速的反应之一
09:02
And when oxytocin催产素 is released发布 in the stress强调 response响应,
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在压力反应中加入催产素
09:04
it is motivating激励 you to seek寻求 support支持.
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便会驱使人寻求支持
09:08
Your biological生物 stress强调 response响应
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生理上的压力反应
09:10
is nudging轻推 you to tell someone有人 how you feel
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让人想要找他人倾诉
09:13
instead代替 of bottling装瓶 it up.
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而不是闷在心里
09:16
Your stress强调 response响应 wants to make sure you notice注意
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压力反应确保人会注意
09:19
when someone有人 else其他 in your life is struggling奋斗的
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周遭有人陷入挣扎
09:21
so that you can support支持 each other.
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因此我们能相互扶持
09:24
When life is difficult, your stress强调 response响应 wants you
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当生活陷入困难,压力反应让你希望
09:28
to be surrounded包围 by people who care关心 about you.
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身旁围绕着的都是关心你的人
09:33
Okay, so how is knowing会心 this side of stress强调
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好的,那了解压力这方面的事实¶
09:35
going to make you healthier健康?
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又怎会让我们更健康呢?
09:37
Well, oxytocin催产素 doesn't only act法案 on your brain.
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其实催产素不只影响大脑
09:40
It also acts行为 on your body身体,
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对身体也有作用
09:42
and one of its main主要 roles角色 in your body身体
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其中一个主要生理功能
09:44
is to protect保护 your cardiovascular心血管 system系统
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就是保护心血管系统
09:47
from the effects效果 of stress强调.
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免于压力影响
09:49
It's a natural自然 anti-inflammatory抗炎.
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是天然的抗炎成份
09:52
It also helps帮助 your blood血液 vessels船只 stay relaxed轻松 during stress强调.
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还能帮血管在压力下保持松弛
09:55
But my favorite喜爱 effect影响 on the body身体 is actually其实 on the heart.
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但我最爱它对心脏的生理效果
09:59
Your heart has receptors受体 for this hormone激素,
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心脏有许多催产素的受体
10:03
and oxytocin催产素 helps帮助 heart cells细胞 regenerate再生
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这激素还能促进心脏细胞
10:06
and heal愈合 from any stress-induced应力诱导 damage损伤.
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从压力导致的损害中恢复再生
10:10
This stress强调 hormone激素 strengthens强化剂 your heart,
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这种压力激素可强化心脏
10:15
and the cool thing is that all of these physical物理 benefits好处
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且最棒的是,社交接触
10:18
of oxytocin催产素 are enhanced增强 by social社会 contact联系
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和社会支持
10:22
and social社会 support支持,
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会增强它有益生理健康的好处
10:23
so when you reach达到 out to others其他 under stress强调,
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所以与人接触时感受到压力
10:26
either to seek寻求 support支持 or to help someone有人 else其他,
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不论是求助或协助他人
10:30
you release发布 more of this hormone激素,
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这种激素的分泌都会增加
10:32
your stress强调 response响应 becomes healthier健康,
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压力反应因此更健康
10:34
and you actually其实 recover恢复 faster更快 from stress强调.
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你能更快地从压力中恢复
10:37
I find this amazing惊人,
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我认为这很奥妙
10:39
that your stress强调 response响应 has a built-in内建的 mechanism机制
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压力反应本身
10:43
for stress强调 resilience弹性,
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竟有减压的机制
10:46
and that mechanism机制 is human人的 connection连接.
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这机制就是人际关系
10:50
I want to finish by telling告诉 you about one more study研究.
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最后我想谈另一个研究
10:54
And listen up, because this study研究 could also save保存 a life.
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听仔细了,这研究也可救人一命
10:58
This study研究 tracked追踪 about 1,000 adults成年人 in the United联合的 States状态,
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研究追踪约1千名美国境内
11:01
and they ranged不等 in age年龄 from 34 to 93,
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34到93岁的成人
11:06
and they started开始 the study研究 by asking,
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研究一开始就问
11:08
"How much stress强调 have you experienced有经验的 in the last year?"
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「你去年有多大压力? 」
11:12
They also asked, "How much time have you spent花费
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接着又问:「目前你花过多少时间
11:16
helping帮助 out friends朋友, neighbors邻居,
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帮助邻居朋友
11:19
people in your community社区?"
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和邻里中的其他人?」
11:22
And then they used public上市 records记录 for the next下一个 five years年份
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他们以这之后五年内的公开档案
11:24
to find out who died死亡.
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找出死亡人口
11:27
Okay, so the bad news新闻 first:
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好,先说坏消息
11:30
For every一切 major重大的 stressful压力 life experience经验,
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任何引起重大压力的生活经验
11:33
like financial金融 difficulties困难 or family家庭 crisis危机,
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像财务困难或家庭危机
11:36
that increased增加 the risk风险 of dying垂死 by 30 percent百分.
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会让死亡的风险增加30%
11:40
But -- and I hope希望 you are expecting期待 a but by now --
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但是,我希望各位正期待有所转圜
11:44
but that wasn't true真正 for everyone大家.
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并非每个人都这样
11:46
People who spent花费 time caring爱心 for others其他
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那些花时间关心他人的
11:50
showed显示 absolutely绝对 no stress-related与压力有关 increase增加 in dying垂死. Zero.
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他们的致命风险完全不受压力影响
11:56
Caring关怀 created创建 resilience弹性.
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关爱造就韧性
12:00
And so we see once一旦 again
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我们再次见证
12:01
that the harmful有害 effects效果 of stress强调 on your health健康
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压力对健康的危害
12:04
are not inevitable必然.
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并非无法避免
12:06
How you think and how you act法案
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人的想法和行动
12:09
can transform转变 your experience经验 of stress强调.
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可以转化压力的经验
12:12
When you choose选择 to view视图 your stress强调 response响应
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当人选择将压力反应
12:15
as helpful有帮助,
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当作助力
12:17
you create创建 the biology生物学 of courage勇气.
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生理系统也跟着无所畏惧
12:22
And when you choose选择 to connect with others其他 under stress强调,
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面对压力,选择人际互动
12:25
you can create创建 resilience弹性.
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便能造就韧性
12:29
Now I wouldn't不会 necessarily一定 ask
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我不一定会希望
12:32
for more stressful压力 experiences经验 in my life,
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生活中有更多压力经验
12:35
but this science科学 has given特定 me
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但这样的科学实证
12:37
a whole整个 new appreciation升值 for stress强调.
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让我对压力有全新的正面看法
12:41
Stress强调 gives us access访问 to our hearts心中.
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压力让我们跟自己的心沟通
12:45
The compassionate富于同情心的 heart that finds认定 joy喜悦 and meaning含义
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同情心在人际交流中
12:49
in connecting with others其他,
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得到快乐和意义
12:51
and yes, your pounding重击 physical物理 heart,
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是的,加速的心跳
12:54
working加工 so hard to give you strength强度 and energy能源,
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为的是努力产生力量和能量
12:59
and when you choose选择 to view视图 stress强调 in this way,
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当你如此看待压力
13:03
you're not just getting得到 better at stress强调,
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你不只更善于处理压力
13:05
you're actually其实 making制造 a pretty漂亮 profound深刻 statement声明.
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还实际作出深刻的宣示
13:09
You're saying that you can trust相信 yourself你自己
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等于在说:你相信自己
13:12
to handle处理 life's人生 challenges挑战,
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能应付生命中的挑战
13:15
and you're remembering记忆 that
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然后你想起
13:18
you don't have to face面对 them alone单独.
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自己并非单独面对这一切
13:21
Thank you.
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谢谢!
13:22
(Applause掌声)
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(掌声)
13:32
Chris克里斯 Anderson安德森: This is kind of amazing惊人, what you're telling告诉 us.
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克里斯 安德森: 你说的这一切颇为神奇
13:34
It seems似乎 amazing惊人 to me that a belief信仰 about stress强调
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我对压力能大幅影响预期寿命这个观念,
13:39
can make so much difference区别 to someone's谁家 life expectancy期待.
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感到十分惊讶
13:43
How would that extend延伸 to advice忠告,
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但如何将之应用到咨询中呢
13:45
like, if someone有人 is making制造 a lifestyle生活方式 choice选择
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像是,有人要对他的生活方式作选择,
13:47
between之间, say, a stressful压力 job工作 and a non-stressful非压力 job工作,
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例如,在备受压力的工作和舒适安逸的工作之间选择
13:51
does it matter which哪一个 way they go?
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选哪个重要吗?
13:54
It's equally一样 wise明智的 to go for the stressful压力 job工作
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就某方面而言,只要相信自己能胜任
13:57
so long as you believe that you can handle处理 it, in some sense?
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选择压力大的工作,是否也不失为明智的选择?
14:00
Kelly黄绿色 McGonigalMcGonigal: Yeah, and one thing we know for certain某些
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凯利 麦格尼格尔:是的,而且有一件事是确定的
14:01
is that chasing meaning含义 is better for your health健康
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也就是,相对于逃避不安
14:04
than trying to avoid避免 discomfort不舒服.
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追求意义对健康比较好
14:06
And so I would say that's really the best最好 way to make decisions决定,
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因此我会说,最好的选择方式就是
14:09
is go after what it is that creates创建 meaning含义 in your life
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选择那些你认为对人生有意义的事
14:11
and then trust相信 yourself你自己 to handle处理 the stress强调 that follows如下.
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然后相信自己能应付随之而来的压力
14:15
CACA: Thank you so much, Kelly黄绿色. It's pretty漂亮 cool.
KMKM: Thank you.
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克里斯·安德森 :非常谢谢妳,凯利,这真是太棒了!
凯利:谢谢!
14:17
(Applause掌声)
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(掌声)
Translated by Samson Zhong
Reviewed by Zhiting Chen

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ABOUT THE SPEAKER
Kelly McGonigal - Health psychologist
Kelly 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."

More profile about the speaker
Kelly McGonigal | Speaker | TED.com