如何与压力做朋友

I have a confession to make. 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（压力）.

我要跟大家坦白一件事但首先，我要各位也对我坦白如果相对来说，你去年压力不大的请举手

Anyone? How about a moderate amount of stress（压力）? Who has experienced a lot of stress? Yeah. Me too. But that is not my confession.

有吗?那觉得承受的压力算普通的呢?有没有倍觉压力的?看来我们都一样。不过这不是我要坦白的

My confession is this: 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,

我要坦承的是，我 一名健康心理学家我的职责就是让人们更健康快乐不过我担心自己这10年来传授的与压力有关的内容

and it has to do with stress（压力）. 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.

恐怕弊多于利这些年我不断跟人说，压力会让人生病患有从一般感冒到心血管疾病的风险都随之升高基本上我把压力当作敌人

But I have changed my mind about stress（压力）, and today, I want to change yours. Let me start with the study that made me rethink my whole approach（方法） to stress. This study tracked 30,000 adults in the United States for eight years,

但我对压力的看法已经变了而我今天就是要让你们改观的先来谈让我对压力另有看法的研究这研究追踪在美国的3万名成人

and they started by asking people, "How much stress（压力） have you experienced in the last year?" They also asked, "Do you believe that stress is harmful for your health?"

历时8年，研究首先问这些人「去年你感受到了多大压力?」同时问他们「你相信压力有碍健康吗?」

And then they used public death records to find out who died. (Laughter) Okay. Some bad news first. People who experienced a lot of stress（压力） in the previous year had a 43 percent increased risk of dying.

之后研究人员以公开的死亡统计找出参与者中去逝的人（笑声）好，先说坏消息前一年压力颇大的人死亡的风险增加了43%

But that was only true for the people who also believed that stress（压力） is harmful for your health. (Laughter) People who experienced a lot of stress

但这只适用于那些相信压力有碍健康的人（笑声）承受极大压力的人

but did not view stress（压力） 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

若不将此视为有害死亡的风险就不会升高事实上，与压力相对较小的研究参与者相比这样的人死亡风险反而最低研究人员花了8年

they were tracking deaths, 182,000 Americans died prematurely, not from stress（压力）, but from the belief（信念） that stress is bad for you. (Laughter) That is over 20,000 deaths a year. Now, if that estimate is correct,

追踪死亡案例18.2万 美国人过早离世原因并不是压力本身而是认为压力有害的这个想法 (笑)估计超过2万人符合这情形若估计正确

that would make believing stress（压力） 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.

「相信压力有害」就成为美国去年的第15大死因致死率更胜皮肤癌爱滋病和谋杀(笑声）

(Laughter) You can see why this study freaked me out. Here I've been spending so much energy telling people stress（压力） is bad for your health. So this study got me wondering: Can changing how you think about stress make you healthier?

你们应能体会为何这研究让我担心害怕了我一直努力告诉他人压力有碍健康因此这研究使我想知道改变对压力的看法

And here the science says yes. When you change your mind about stress（压力）, 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

是否能促进健康? 显然科学对此抱以肯定改变看待压力的方式生理上的压力反应亦随之改变我来解释为什么会这样假设你参与一项

in a study designed to stress（压力） you out. It's called the social stress test. 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,

意图使你紧张的研究中就是所谓的「社会压力测试」你进入实验室后才知道要发表5分钟的即席演说这段演说以个人缺点为题眼前的听众将是一群专业评审

and to make sure you feel the pressure, there are bright lights and a camera in your face, kind of like this. (Laughter) And the evaluators have been trained to give you discouraging, non-verbal feedback,

为了确认你确实感到压力镜头和灯光都会聚焦在你脸上有点像现在这样!且评审都经过培训用令人沮丧的非口语言词给你回应，就像这样

like this. (Exhales) (Laughter) Now that you're sufficiently demoralized, time for part two: a math test.

（笑）就在你已够泄气时第二场好戏上演了: 数学测验

And unbeknownst to you, the experimenter has been trained to harass you during it. Now we're going to all do this together. It's going to be fun. For me. Okay. (Laughter)

且你们事前不知道实验己设定成受测者会被干扰现在我们一起做做看很好玩的至少对我来说昰这样好，现在你们开始倒数

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. Go! (Audience counting) Go faster. Faster please.

从996开始，每数一个数减7要大声地数越快越好，从996开始开始！（观众纷纷数箸）请快ㄧ点！

You're going too slow. (Audience counting) Stop. Stop, stop, stop. That guy made a mistake. We are going to have to start all over again. (Laughter) You're not very good at this, are you? Okay, so you get the idea. If you were actually in this study,

你们太慢了停......停......停那个人算错了所以我们得重来ㄧ次(笑)这方面你们不太行，对吧？现在大家弄清楚是怎么ㄧ回事了若各位也参与这项研究

you'd probably be a little stressed out. Your heart might be pounding, you might be breathing faster, maybe breaking out into a sweat. And normally, we interpret these physical changes as anxiety（焦虑） or signs that we aren't coping very well with the pressure.

可能会有点神经紧张也许会心跳加速呼吸急促，甚至满身大大汗通常我们将这些生理变化称为焦虑或代表压力失调的信号

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（压力） test,

但若将这些现象当成身体活力充沛的象征表示已准备好迎接挑战，又会怎样呢?在哈佛大学所进行的一项研究中他们正是这样告诉受试者的在社会压力测试开始前

they were taught to rethink their stress（压力） response as helpful. That pounding heart is preparing you for action. If you're breathing faster, it's no problem. It's getting more oxygen to your brain. And participants who learned to view the stress response

受试者学着将压力反应当作助力心跳加速是蓄势待发呼吸急促也不要紧这是为了让大脑得到更多氧气受试者中，那些学会将压力反应

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（压力） response changed. Now, in a typical stress response,

想成有助表现的人比较不会忧虑紧张焦虑少了，信心反而倒提升了但最令我着迷的发现是受试者生理上压力反应改变的方式典型的压力反应是

your heart rate goes up, and your blood vessels constrict like this. And this is one of the reasons that chronic stress（压力） is sometimes associated with cardiovascular disease. It's not really healthy to be in this state all the time.

心跳加速血管收缩成这样这也是为何长期压力有时会与心血管疾病有所关连的原因之一总是如此，对健康不是好事

But in the study, when participants viewed their stress（压力） 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

但在这项研究中，当受试者把压力反应看作是有帮助的他们的血管就会像这样放松他们的心脏仍在强力收缩但心血管系统的样子比较健康事实上看起来更像

in moments of joy and courage. Over a lifetime of stressful experiences, this one biological change could be the difference between a stress（压力）-induced heart attack at age 50

感到兴奋和鼓起勇气时的样子要克服人生中的各种压力这样的生理差异足已产生50岁时，因压力导致心脏病发

and living well into your 90s. And this is really what the new science of stress（压力） 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.

以及健康活到 90多岁的区别最新的压力研究结果便是如此如何看待压力至关重要所以我身为徤康心理学家的目标也改变了不再想要帮人摆脱压力

I want to make you better at stress（压力）. And we just did a little intervention. 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,

而是让人更善于处理它刚才我们所做的就是疗程的一小部分如果你刚才举手表示去年压力很大我们可以拯救你因为 但愿下次压力使你心跳加快时

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（压力） in that way, your body believes you, and your stress response becomes healthier.

你会记得今天的演讲然后 你会自我盘算这是我的身体在帮助我准备迎接挑战当你如此看待压力身体会信任你的判断而你的压力反应就更健康了

Now I said I have over a decade of demonizing stress（压力） to redeem myself from, so we are going to do one more intervention. I want to tell you about one of the most under-appreciated aspects of the stress response,

曾有10年的时间我视压力为恶¶为了自我改正我们接下来再做一趟疗程我想跟你们谈谈压力反应中，最受忽视的部份

and the idea is this: Stress（压力） makes you social. To understand this 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.

这部分的概念是压力让人有社交能力要了解压力的这部分¶我们要先谈一种叫「催产素」(OT)的激素我知道在激素中「催产素」掀起许多热潮

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. Oxytocin is a neuro-hormone. It fine-tunes your brain's social instincts.

甚至有个可爱的小名，叫 「拥抱激素」因为拥抱时就会产生这种激素但这只是它的一小部分作用催产激素是一种神经激素能微调大脑的社交本能

It primes you to do things that strengthen close relationships. Oxytocin makes you crave physical contact with your friends and family. It enhances your empathy（同理心）.

让人为增进密切关系所需的努力做好准备催产素让人渴望亲友间的肢体接触强化同理心

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（有同情心的） and caring.

甚至让人更愿意对关心的人伸出援手及给予支持甚至还有人建议为了更有同情心和关爱我们应吸一点这种激素

But here's what most people don't understand about oxytocin. It's a stress（压力） hormone. Your pituitary gland pumps this stuff out as part of the stress response. It's as much a part of your stress response

但关于催产素大多数人都不知道它是一种压力激素由脑下垂体分泌是压力反应的其中一环和肾上腺素一样

as the adrenaline（肾上腺素） that makes your heart pound. And when oxytocin is released in the stress（压力） response, it is motivating you to seek support. Your biological stress response is nudging you to tell someone how you feel,

都是压力下让人心跳加速的反应之一在压力反应中加入催产素便会驱使人寻求支持生理上的压力反应让人想要找他人倾诉

instead of bottling it up. Your stress（压力） response wants to make sure you notice when someone else in your life is struggling so that you can support each other. When life is difficult, your stress response wants you to be surrounded

而不是闷在心里压力反应确保人会注意周遭有人陷入挣扎因此我们能相互扶持当生活陷入困难，压力反应让你希望

by people who care about you. Okay, so how is knowing this side of stress（压力） going to make you healthier? Well, oxytocin doesn't only act on your brain. It also acts on your body,

身旁围绕着的都是关心你的人好的，那了解压力这方面的事实¶又怎会让我们更健康呢？其实催产素不只影响大脑对身体也有作用

and one of its main roles in your body is to protect your cardiovascular system from the effects of stress（压力）. It's a natural anti-inflammatory. It also helps your blood vessels stay relaxed during stress. But my favorite effect on the body is actually on the heart.

其中一个主要生理功能就是保护心血管系统免于压力影响是天然的抗炎成份还能帮血管在压力下保持松弛但我最爱它对心脏的生理效果

Your heart has receptors for this hormone, and oxytocin helps heart cells regenerate and heal from any stress（压力）-induced damage. This stress hormone strengthens your heart.

心脏有许多催产素的受体这激素还能促进心脏细胞从压力导致的损害中恢复再生这种压力激素可强化心脏

And the cool thing is that all of these physical benefits of oxytocin are enhanced by social contact and social support. So when you reach out to others under stress（压力）, either to seek support or to help someone else,

且最棒的是，社交接触和社会支持会增强它有益生理健康的好处所以与人接触时感受到压力不论是求助或协助他人

you release more of this hormone, your stress（压力） response becomes healthier, and you actually recover faster from stress. I find this amazing, that your stress response has a built-in mechanism

这种激素的分泌都会增加压力反应因此更健康你能更快地从压力中恢复我认为这很奥妙压力反应本身

for stress（压力） resilience（韧性，复原力）, and that mechanism is human connection. I want to finish by telling you about one more study. And listen up, because this study could also save a life.

竟有减压的机制这机制就是人际关系最后我想谈另一个研究听仔细了，这研究也可救人一命

This study tracked about 1,000 adults in the United States, and they ranged in age from 34 to 93, and they started the study by asking, "How much stress（压力） have you experienced in the last year?"

研究追踪约1千名美国境内34到93岁的成人研究一开始就问「你去年有多大压力? 」

They also asked, "How much time have you spent helping out friends, neighbors, people in your community?" And then they used public records for the next five years to find out who died.

接着又问：「目前你花过多少时间帮助邻居朋友和邻里中的其他人?」他们以这之后五年内的公开档案找出死亡人口

Okay, so the bad news first: For every major stressful life experience, like financial difficulties or family crisis（危机）, that increased the risk of dying by 30 percent. But -- and I hope you are expecting a "but" by now --

好，先说坏消息任何引起重大压力的生活经验像财务困难或家庭危机会让死亡的风险增加30%但是，我希望各位正期待有所转圜

but that wasn't true for everyone. People who spent time caring for others showed absolutely no stress（压力）-related increase in dying. Zero. Caring created resilience（韧性，复原力）.

并非每个人都这样那些花时间关心他人的他们的致命风险完全不受压力影响关爱造就韧性

And so we see once again that the harmful effects of stress（压力） on your health are not inevitable. How you think and how you act can transform（转变） your experience of stress.

我们再次见证压力对健康的危害并非无法避免人的想法和行动可以转化压力的经验

When you choose to view your stress（压力） response as helpful, you create the biology of courage. And when you choose to connect with others under stress, you can create resilience（韧性，复原力）.

当人选择将压力反应当作助力生理系统也跟着无所畏惧面对压力，选择人际互动便能造就韧性

Now I wouldn't necessarily ask for more stressful experiences in my life, but this science has given me a whole new appreciation for stress（压力）. Stress gives us access to our hearts.

我不一定会希望生活中有更多压力经验但这样的科学实证让我对压力有全新的正面看法压力让我们跟自己的心沟通

The compassionate（有同情心的） heart that finds joy and meaning in connecting with others, and yes, your pounding physical heart, working so hard to give you strength and energy.

同情心在人际交流中得到快乐和意义是的，加速的心跳为的是努力产生力量和能量

And when you choose to view stress（压力） in this way, you're not just getting better at stress, you're actually making a pretty profound（深刻的） statement. You're saying that you can trust（信任） yourself to handle life's challenges.

当你如此看待压力你不只更善于处理压力还实际作出深刻的宣示等于在说：你相信自己

And you're remembering that you don't have to face them alone. Thank you. (Applause)

能应付生命中的挑战然后你想起自己并非单独面对这一切谢谢!（掌声）

Chris Anderson: This is kind of amazing, what you're telling us. It seems amazing to me that a belief（信念） about stress（压力） can make so much difference to someone's life expectancy.

克里斯 安德森: 你说的这一切颇为神奇我对压力能大幅影响预期寿命这个观念，感到十分惊讶

How would that extend to advice, like, if someone is making a lifestyle choice between, say, a stressful job and a non-stressful job, does it matter which way they go? It's equally wise to go for the stressful job so long as you believe that you can handle it, in some sense?

但如何将之应用到咨询中呢像是，有人要对他的生活方式作选择，例如，在备受压力的工作和舒适安逸的工作之间选择选哪个重要吗？就某方面而言，只要相信自己能胜任

KM: Yeah, and one thing we know for certain is that chasing meaning is better for your health than trying to avoid discomfort. And so I would say that's really the best way to make decisions, is go after what it is that creates meaning in your life

选择压力大的工作，是否也不失为明智的选择？凯利 麦格尼格尔:是的，而且有一件事是确定的也就是，相对于逃避不安追求意义对健康比较好因此我会说，最好的选择方式就是选择那些你认为对人生有意义的事然后相信自己能应付随之而来的压力

and then trust（信任） yourself to handle the stress（压力） that follows. CA: Thank you so much, Kelly. It's pretty cool. (Applause)

克里斯·安德森 :非常谢谢妳，凯利，这真是太棒了！ 凯利:谢谢！（掌声）