I have a confession to make. But first, Iwant you to make a little confession to me. In the past year, I want you tojust raise your hand if you’ve experienced relatively little stress. Anyone?
我要跟大家坦白一件事,但首先,我要各位也對(duì)我坦白。如果相對(duì)來(lái)說(shuō),你去年壓力不大的,請(qǐng)舉手,有嗎?
How about a moderate amount of stress?
那覺(jué)得承受的壓力算普通的呢?
Who has experienced a lot of stress? Yeah.Me too.
有沒(méi)有倍覺(jué)壓力的? 看來(lái)我們都一樣。
But that is not my confession. Myconfession is this: I am a health psychologist, and my mission is to helppeople be happier and healthier. But I fear that something I’ve beenteaching for the last 10 years is doing more harm than good, and it has to dowith stress. For years I’ve been telling people, stress makes you sick. It increases the riskof everything from the common cold to cardiovascular disease. Basically, I’ve turnedstress into the enemy. But I have changed my mind about stress, and today, I want to change yours.
不過(guò)這不是我要坦白的。我要坦承的是,我,一名健康心理學(xué)家,我的職責(zé)就是讓人們更健康快樂(lè)。不過(guò)我擔(dān)心自己這10年來(lái)傳授的與壓力有關(guān)的內(nèi)容恐怕弊多于利。這些年我不斷跟人說(shuō),壓力會(huì)讓人生病,患有從一般感冒到心血管疾病的風(fēng)險(xiǎn)都隨之升高�；旧衔野褖毫Ξ�(dāng)作敵人,但我對(duì)壓力的看法已經(jīng)變了,而我今天就是要讓你們改觀的。
Let me start with the study that made merethink my whole approach to stress. This study tracked 30,000 adults in theUnited States for eight years, and they started by asking people, "Howmuch stress have you experienced in the last year?" They also asked,"Do you believe that stress is harmful for your health?" And thenthey used public death records to find out who died.
先來(lái)談讓我對(duì)壓力另有看法的研究。這研究追蹤在美國(guó)的3萬(wàn)名成人,歷時(shí)8年。研究首先問(wèn)這些人「去年你感受到了多大壓力?」同時(shí)問(wèn)他們「你相信壓力有礙健康嗎?」之后研究人員以公開(kāi)的死亡統(tǒng)計(jì),找出參與者中去逝的人。
Okay. Some bad news first. People whoexperienced a lot of stress in the previous year had a 43 percent increasedrisk of dying. But that was only true for the people who also believed thatstress is harmful for your health. People who experienced a lot of stress butdid not view stress as harmful were no more likely to die. In fact, they hadthe lowest risk of dying of anyone in the study, including people who hadrelatively little stress.
好,先說(shuō)壞消息,前一年壓力頗大的人死亡的風(fēng)險(xiǎn)增加了43%。但這只適用于那些相信壓力有礙健康的人。承受極大壓力的人若不將此視為有害,死亡的風(fēng)險(xiǎn)就不會(huì)升高。事實(shí)上,與壓力相對(duì)較小的研究參與者相比,這樣的人死亡風(fēng)險(xiǎn)反而最低。
Now the researchers estimated that over theeight years they were tracking deaths, 182,000 Americans died prematurely, notfrom stress, but from the belief that stress is bad for you. That is over20,000 deaths a year. Now, if that estimate is correct, that would makebelieving stress is bad for you the 15th largest cause of death in the UnitedStates last year, killing more people than skin cancer, HIV/AIDS and homicide.
研究人員花了8年追蹤死亡案例。18.2萬(wàn)美國(guó)人過(guò)早離世。原因并不是壓力本身,而是認(rèn)為壓力有害的這個(gè)想法。估計(jì)超過(guò)2萬(wàn)人符合這情形,若估計(jì)正確「相信壓力有害」就成為美國(guó)去年的第15大死因。致死率更勝皮膚癌、愛(ài)滋病和謀殺。
You can see why this study freaked me out.Here I’ve been spending so much energy telling people stress is bad foryour health.
你們應(yīng)能體會(huì)為何這研究讓我擔(dān)心害怕了。我一直努力告訴他人,壓力有礙健康。
So this study got me wondering: Canchanging how you think about stress make you healthier? And here the sciencesays yes. When you change your mind about stress, you can change your body’s responseto stress.
因此這研究使我想知道,改變對(duì)壓力的看法是否能促進(jìn)健康?顯然科學(xué)對(duì)此抱以肯定。改變看待壓力的方式,生理上的壓力反應(yīng)亦隨之改變。
Now to explain how this works, I want youall to pretend that you are participants in a study designed to stress you out.It’s called the social stress test. You come into the laboratory, andyou’re told you have to give a five-minute impromptu speech on yourpersonal weaknesses to a panel of expert evaluators sitting right in front ofyou, and to make sure you feel the pressure, there are bright lights and acamera in your face, kind of like this. And the evaluators have been trained togive you discouraging, non-verbal feedback, like this. (Exhales)
我來(lái)解釋為什么會(huì)這樣。假設(shè)你參與一項(xiàng)意圖使你緊張的研究中,就是所謂的「社會(huì)壓力測(cè)試」。你進(jìn)入實(shí)驗(yàn)室后才知道要發(fā)表5分鐘的即席演說(shuō)。這段演說(shuō)以個(gè)人缺點(diǎn)為題,眼前的聽(tīng)眾將是一群專(zhuān)業(yè)評(píng)審,為了確認(rèn)你確實(shí)感到壓力,鏡頭和燈光都會(huì)聚焦在你臉上。有點(diǎn)像現(xiàn)在這樣!且評(píng)審都經(jīng)過(guò)培訓(xùn),用令人沮喪的非口語(yǔ)言詞給你回應(yīng),就像這樣。
Now that you’re sufficientlydemoralized, time for part two: a math test. And unbeknownst to you, theexperimenter has been trained to harass you during it. Now we’re going toall do this together. It’s going to be fun. For me.
就在你已夠泄氣時(shí),第二場(chǎng)好戲上演了:數(shù)學(xué)測(cè)驗(yàn)。且你們事前不知道實(shí)驗(yàn)己設(shè)定成受測(cè)者會(huì)被干擾,現(xiàn)在我們一起做做看,很好玩的,至少對(duì)我來(lái)說(shuō)昰這樣。
Okay. I want you all to count backwardsfrom 996 in increments of seven. You’re going to do thisout loud, as fast as you can, starting with 996. Go! Go faster. Faster please.You’re going too slow. Stop. Stop, stop, stop. That guy made a mistake.We are going to have to start all over again. You’re not very good atthis, are you? Okay, so you get the idea. If you were actually in this study,you’d probably be a little stressed out. Your heart might be pounding, youmight be breathing faster, maybe breaking out into a sweat. And normally,weinterpret these physical changes as anxiety or signs that we aren’t copingvery well with the pressure.
好,現(xiàn)在你們開(kāi)始倒數(shù),從996開(kāi)始,每數(shù)一個(gè)數(shù)減7。要大聲地?cái)?shù),越快越好,從996開(kāi)始。開(kāi)始!請(qǐng)快點(diǎn)!你們太慢了,停......停......停。那個(gè)人算錯(cuò)了,所以我們得重來(lái)一次。這方面你們不太行,對(duì)吧?現(xiàn)在大家弄清楚是怎么回事了。若各位也參與這項(xiàng)研究,可能會(huì)有點(diǎn)神經(jīng)緊張。也許會(huì)心跳加速,呼吸急促,甚至滿(mǎn)身大大汗。通常我們將這些生理變化稱(chēng)為焦慮,或代表壓力失調(diào)的信號(hào)。
So my goal as a health psychologist haschanged. I no longer want to get rid of your stress. I want to make you betterat stress. And we just did a little intervention. If you raised your hand andsaid you’d had a lot of stress in the last year, we could have saved yourlife, because hopefully the next time your heart is pounding from stress, you’re going toremember this talk and you’re going to think to yourself, this is my body helping me rise tothis challenge. And when you view stress in that way, your body believes you,and your stress response becomes healthier.
所以我身為徤康心理學(xué)家的目標(biāo)也改變了,不再想要幫人擺脫壓力,而是讓人更善于處理它。剛才我們所做的就是療程的一小部分。如果你剛才舉手,表示去年壓力很大,我們可以拯救你。因?yàn)?但愿下次壓力使你心跳加快時(shí),你會(huì)記得今天的演講。然后,你會(huì)自我盤(pán)算,這是我的身體在幫助我準(zhǔn)備迎接挑戰(zhàn)。當(dāng)你如此看待壓力,身體會(huì)信任你的判斷,而你的壓力反應(yīng)就更健康了。
Now I said I have over a decade ofdemonizing stress to redeem myself from, so we are going to do one moreintervention. I want to tell you about one of the most under-appreciatedaspects of the stress response, and the idea is this: Stress makes you social.
曾有10年的時(shí)間我視壓力為惡。為了自我改正,我們接下來(lái)再做一趟療程。我想跟你們談?wù)剦毫Ψ磻?yīng)中,最受忽視的部份。這部分的概念是,壓力讓人有社交能力。
I want to finish by telling you about onemore study. And listen up, because this study could also save a life. Thisstudy tracked about 1,000 adults in the United States, and they ranged in agefrom 34 to 93, and they started the study by asking, "How much stress haveyou experienced in the last year?" They also asked, "How much timehave 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.
最后我想談另一個(gè)研究。聽(tīng)仔細(xì)了,這研究也可救人一命。研究追蹤約1千名美國(guó)境內(nèi)34到93歲的成人。研究一開(kāi)始就問(wèn):「你去年有多大壓力?」接著又問(wèn):「目前你花過(guò)多少時(shí)間幫助鄰居朋友和鄰里中的其他人?」他們以這之后五年內(nèi)的公開(kāi)檔案,找出死亡人口。
Okay, so the bad news first: For everymajor stressful life experience, like financial difficulties or family crisis,that increased the risk of dying by 30 percent. But -- and I hope you are expectinga "but" by now -- but that wasn’t true for everyone.People who spent time caring for others showed absolutely no stress-relatedincrease in dying. Zero. Caring created resilience. And so we see once againthat the harmful effects of stress on your health are not inevitable. How youthink and how you act can transform your experience of stress. When you chooseto view your stress response as helpful, you create the biology of courage.Andwhen you choose to connect with others under stress, you can create resilience.Now I wouldn’t necessarily ask for more stressful experiences in my life, butthis science has given me a whole new appreciation for stress.
Stress gives usaccess to our hearts. The compassionate heart that finds joy and meaning inconnecting with others, and yes, your pounding physical heart,working so hardto give you strength and energy. And when you choose to view stress in thisway, you’re not just getting better at stress, you’re actuallymaking a pretty profound statement. You’re saying that youcan trust yourself to handle life’s challenges. And you’re remembering that you don’t have to face themalone.
好,先說(shuō)壞消息。任何引起重大壓力的生活經(jīng)驗(yàn),像財(cái)務(wù)困難或家庭危機(jī),會(huì)讓死亡的風(fēng)險(xiǎn)增加30%。但是,我希望各位正期待有所轉(zhuǎn)圜,并非每個(gè)人都這樣。那些花時(shí)間關(guān)心他人的,他們的致命風(fēng)險(xiǎn)完全不受壓力影響。關(guān)愛(ài)造就韌性。我們?cè)俅我?jiàn)證,壓力對(duì)健康的危害并非無(wú)法避免,人的想法和行動(dòng)可以轉(zhuǎn)化壓力的經(jīng)驗(yàn)。當(dāng)人選擇將壓力反應(yīng)當(dāng)作助力,生理系統(tǒng)也跟著無(wú)所畏懼。面對(duì)壓力,選擇人際互動(dòng)便能造就韌性。我不一定會(huì)希望生活中有更多壓力經(jīng)驗(yàn),但這樣的科學(xué)實(shí)證讓我對(duì)壓力有全新的正面看法。
壓力讓我們跟自己的心溝通。同情心在人際交流中,得到快樂(lè)和意義。是的,加速的心跳,為的是努力產(chǎn)生力量和能量。當(dāng)你如此看待壓力,你不只更善于處理壓力,還實(shí)際作出深刻的宣示。等于在說(shuō):你相信自己能應(yīng)付生命中的挑戰(zhàn),然后你想起自己并非單獨(dú)面對(duì)這一切。
Thank you.
謝謝!
「標(biāo)簽: ted演講稿」
