斯坦福大學(xué)心理學(xué)家 Kelly McGonigal 在本期的 TED 演講中告訴大家跟壓力做好朋友不僅可以不讓壓力打倒你，還能夠讓你在壓力下保持健康積極的生活狀態(tài)。演講中，她提到了兩項(xiàng)研究，均證明了她的觀點(diǎn)：壓力是否影響你，取決于你對(duì)壓力的態(tài)度。以下是演講中關(guān)于這兩項(xiàng)研究的內(nèi)容。

【第一項(xiàng)研究】

Now, if you were actually in this study,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 or signs that we aren't coping very well with the pressure.
如果你此刻的確在（社會(huì)壓力測(cè)試的）研究中，你或許已經(jīng)有點(diǎn)兒承受不住了。你的心跳開始加快，你的呼吸開始便急促，可能還會(huì)開始冒汗。通常，我們認(rèn)為這些生理上的變化是緊張的表現(xiàn)，說明我們無(wú)法很好的應(yīng)對(duì)壓力。

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. It's getting more oxygen to your brain. 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.
但是，如果我們將這些表現(xiàn)看做是身體進(jìn)入備戰(zhàn)狀態(tài)的表現(xiàn)會(huì)怎么樣？在哈佛大學(xué)的一項(xiàng)研究中，參與者正是這么被告知的。實(shí)驗(yàn)參與者進(jìn)入社會(huì)壓力測(cè)試之前被告知，他們面對(duì)壓力時(shí)的反應(yīng)是有益的。心跳加速是為下一步行為做準(zhǔn)備。如果你的呼吸變急促，沒關(guān)系，它會(huì)讓你的大腦獲得更多的氧氣。那些被如此告知的參與者反道比較不那么崩潰、比較不緊張，更加自信，但更讓人欣喜的發(fā)現(xiàn)是，他們的生理反應(yīng)也隨情緒有了變化。

【第二項(xiàng)研究】

I want to finish by telling you about one more study. And listen up, because this study could also save a life. 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 have you experienced in the last year?" 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.
我想通過另一個(gè)研究來(lái)結(jié)束今天的演講。聽好咯，因?yàn)檫@項(xiàng)研究可以救命。這項(xiàng)研究在美國(guó)找了1000個(gè)年齡在34歲到93歲間的人，他們通過一個(gè)問題開始了該研究：“去年的你，感受到了多大的壓力？”他們還問了另一個(gè)問題：“你花了多少時(shí)間幫助朋友、鄰居和社區(qū)里的其他人？”接著他們用接下來(lái)五年的公共記錄來(lái)看參與者中有誰(shuí)去世了。

Okay, so the bad news first: For every major stressful life experience, like financial difficulties or family crisis, that increased the risk of dying by 30 percent. But -- and I hope you are expecting a but by now --but that wasn't true for everyone. People who spent time caring for others showed absolutely no stress-related increase in dying. Zero. Caring created resilience.
那好，先說壞消息：生活中每個(gè)重大的壓力事件，例如財(cái)政困難或者家庭危機(jī)，會(huì)增加30%的死亡風(fēng)險(xiǎn)。但是，我估計(jì)你們也在期待這個(gè)“但是”，并不是對(duì)每個(gè)人都是那樣。那些花時(shí)間關(guān)心其他人的人完全沒有體現(xiàn)出壓力相關(guān)的死亡風(fēng)險(xiǎn)。零風(fēng)險(xiǎn)。關(guān)心讓我們更有韌性。

And so we see once again that the harmful effects of stress on your healthare not inevitable. How you think and how you act can transform your experience of stress. When you choose to view your stress response as helpful, you create the biology of courage. And when you choose to connect with others under stress, you can create resilience.
于是我們?cè)俅慰吹綁毫?duì)于健康的有害影響并不是不可避免的。如何對(duì)待和應(yīng)對(duì)壓力可以轉(zhuǎn)變你面對(duì)壓力的體驗(yàn)。當(dāng)你選擇將壓力反應(yīng)視為有益的，你會(huì)在生理上變得有勇氣。當(dāng)你選擇壓力下與他人溝通，你的生命會(huì)更有韌性。

【演講者簡(jiǎn)介】

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.
斯坦福大學(xué)心理學(xué)家 Kelly McGonigal 是新興研究領(lǐng)域“科學(xué)救助”中的領(lǐng)先者。通過書籍、文章、課程以及研討會(huì)等多種形式，McGonigal 致力于幫助我們將最新的研究成果應(yīng)用到心理學(xué)、神經(jīng)學(xué)和藥學(xué)中去。

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