Name: 聽演講 | 學英文 | 99%的人都誤解了壓力！壓力大的人一定要看這期影片 | 重塑你對壓力的認知 Learn English with TED Speech 英語学習 英文演讲 ted talks
Uploaded: 2025-05-06T13:36:36.000Z
Duration: 26 min 38 s
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But first, I want you to make a little confession to me.

In the past year, I want you to just raise your hand if you've experienced relatively little stress.

I am a health psychologist, and my mission is to help people be happier and healthier.

But I fear that something I've been teaching for the last 10 years is doing more harm than good, and it has to do with stress.

For years, I've been telling people stress makes you sick.

It increases the risk of everything from the common cold to cardiovascular disease.

Basically, I've turned stress into the enemy.

But I've changed my mind about stress, and today, I want to change yours.

Let me start with the study that made me rethink my whole approach to stress.

This study tracked 30,000 adults in the United States for eight years, and they started by asking people, how much stress have you experienced in the last year?

They also asked, do you believe that stress is harmful for your health?

And then they used public death records to find out who died.

People who experienced a lot of stress in the previous year had a 43% increased risk of dying.

But that was only true for the people who also believed that stress is harmful for your health.

People who experienced a lot of stress but did not view stress as harmful were no more likely to die.

In fact, they had the lowest risk of dying of anyone in the study, including people who had relatively little stress.

Now, the researchers estimated that over the eight years they were tracking deaths, 182,000 Americans died prematurely, not from stress, but from the belief that stress is bad for you.

Now, if that estimate is correct, that would make believing stress is bad for you the 15th largest cause of death in the United States last year, killing more people than skin cancer, HIV, AIDS, and homicide.

You can see why this study freaked me out.

Here I've been spending so much energy telling people stress is bad for your health.

So this study got me wondering, can changing how you think about stress make you healthier?

When you change your mind about stress, you can change your body's response to stress.

Now, to explain how this works, I want you all to pretend that you are participants in a study designed to stress you out.

You come into the laboratory and you're told you have to give a five-minute impromptu speech on your personal weaknesses to a panel of expert evaluators sitting right in front of you and to make sure you feel the pressure.

Make sure there are bright lights and a camera in your face, kind of like this.

And the evaluators have been trained to give you discouraging nonverbal feedback, like this.

Now that you're sufficiently demoralized, time for part two, a math test.

And unbeknownst to you, the experimenter has been trained to harass you during it.

Now, we're going to all do this together.

I want you all to count backwards from 996 in increments of seven.

You're going to do this out loud as fast as you can, starting with 996.

We're going to have to start all over again.

Now, if you were actually in this study, you'd probably be a little stressed out.

You might be breathing faster, maybe breaking out into a sweat.

And normally, we interpret these physical changes as anxiety or signs that we aren't coping very well with the pressure.

But what if you viewed them instead as signs that your body was energized, was preparing you to meet this challenge?

Now, that is exactly what participants were told in a study conducted at Harvard University.

Before they went through the social stress test, they were taught to rethink their stress response as helpful.

That pounding heart is preparing you for action.

If you're breathing faster, it's no problem.

And participants who learned to view the stress response as helpful for their performance, well, they were less stressed out, less anxious, more confident.

But the most fascinating finding to me was how their physical stress response changed.

Now, in a typical stress response, your heart rate goes up, and your blood vessels constrict like this.

And this is one of the reasons that chronic stress is sometimes associated with cardiovascular disease.

It's not really healthy to be in this state all the time.

But in the study, when participants viewed their stress response as helpful, their blood vessels stayed relaxed like this.

Their heart was still pounding, but this is a much healthier cardiovascular profile.

It actually looks a lot like what happens in moments of joy and courage.

Over a lifetime of stressful experiences, this one biological change could be the difference between a stress-induced heart attack at age 50 and living well into your 90s.

And this is really what the new science of stress reveals, that how you think about stress matters.

So my goal as a health psychologist has changed.

I no longer want to get rid of your stress.

If you raised your hand and said you'd had a lot of stress in the last year, we could have saved your life, because hopefully the next time your heart is pounding from stress, you're going to remember this talk, and you're going to think to yourself, this is my body helping me rise to this challenge.

And when you view stress in that way, your body believes you, and your stress response becomes healthier.

Now I said I have over a decade of demonizing stress to redeem myself from, so we are going to do one more intervention.

I want to tell you about one of the most underappreciated aspects of the stress response, and the idea is this, stress makes you social.

To understand the side of stress, we need to talk about a hormone, oxytocin.

And I know, oxytocin has already gotten as much hype as a hormone can get, it even has its own cute nickname, the cuddle hormone, because it's released when you hug someone.

But this is a very small part of what oxytocin is involved in.

It fine-tunes your brain's social instincts.

It primes you to do things that strengthen close relationships.

Oxytocin makes you crave physical contact with your friends and family.

It even makes you more willing to help and support the people you care about.

Some people have even suggested we should snort oxytocin to become more compassionate and caring.

But here's what most people don't understand about oxytocin.

Your pituitary gland pumps this stuff out as part of the stress response.

It's as much a part of your stress response as the adrenaline that makes your heart pound.

And when oxytocin is released in the stress response, it is motivating you to seek support.

Subtitles ListPlay Video

聽演講 | 學英文 | 99%的人都誤解了壓力！壓力大的人一定要看這期影片 | 重塑你對壓力的認知 Learn English with TED Speech 英語学習英文演讲 ted talks

resilience

physical

experience

disease

聽演講 | 學英文 | 99%的人都誤解了壓力！壓力大的人一定要看這期影片 | 重塑你對壓力的認知 Learn English with TED Speech 英語学習 英文演讲 ted talks

resilience

physical

experience

disease

聽演講 | 學英文 | 99%的人都誤解了壓力！壓力大的人一定要看這期影片 | 重塑你對壓力的認知 Learn English with TED Speech 英語学習英文演讲 ted talks