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1、Kelly McGonigal: How to make stress your friend 如何让压力成为朋友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我要坦白一个事实 但是首先，我希望你们 能够对我做出一点坦白。 在过去的一年里，只要举手就好if youve experienced relatively little stress. Anyone?你们是否经
2、历过相对较小的压力。 有人吗？How about a moderate amount of stress?那么中等量的压力呢？Who has experienced a lot of stress? Yeah. Me too.谁又经历过很多的压力呢？ 好的。我也一样。But that is not my confession. 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
3、 Ive been teaching for the last 10 years is doing more harm than good, and it has to do with stress. For years Ive been telling people, stress makes you sick. It increases the risk of everything from the common cold to cardiovascular disease. Basically, Ive turned stress into the enemy. But I have c
4、hanged my mind about stress, and today, I want to change yours.但是那不是我要坦白的。 我要坦诚的是：我是一个健康心理学家， 我的任务是使人们更加的开心和健康。 但是，我恐怕过去十年我一直所教授的 带来的坏处要超过好处， 这些都与压力有关。 多年以来，我一直告诉人们，压力能够使你们变得脆弱。 压力能够增加患上很多疾病的风险：从普通感冒到心血管疾病等 到心血管疾病。 事实上，我把压力看作敌人。 但是，我已经改变了我对压力的看法， 而且今天，我也要改变你们对压力的看法。Let me start with the study that m
5、ade 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 publ
6、ic death records to find out who died.让我以一个使我重新思考我所有对压力看法的 研究开始。 这个研究追踪了30，000 个美国成年人 8 年，研究以问这些被研究者 “在过去的一年里，你们经历过多少的压力”开始 同时，他们也被问到：“ 你们相信 压力对你们的健康是有害的吗？ 之后，研究者使用公众死亡记录 来确定谁死亡了。Okay. Some bad news first. People who experienced a lot of stress in the previous year had a 43 percent increased risk of
7、 dying. But that was only true for the people who also believed that stress is harmful for your health. (Laughter) 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
8、 who had relatively little stress.首先是一些坏的消息， 那些在过去的一年经历较多压力的人们 死亡的风险增加了43%。 但是这只是针对那些 相信压力对健康有害的人们。 (笑) 而那些经历较多压力 但是并不认为压力对身体有害的人们 并不容易死亡。 实际上，他们的死亡风险在 这个研究的所有测试者，包括那些经历相对较少压力的人们中 是最低的。Now the researchers estimated that over the eight years they were tracking deaths, 182,000 Americans died premature
9、ly, not from stress, but from the belief that stress is bad for you. (Laughter) That is over 20,000 deaths a year. 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, H
10、IV/AIDS and homicide.目前，研究者们估计在过去他们追踪死亡的8 年当中， 追踪死亡的8年当中， 有182，000 个美国人过早的死亡了， 但是并不是因为压力，而是因为相信 压力对他们的健康是有害的。（笑） 这表明，每年会有超过20，000的死亡者。 目前，如果这一估计数字正确的话， 将会使相信压力对身体有害这一观念 成为过去一年中 美国第十五大死亡因素， 多于皮肤癌， 艾滋病和被谋杀的死亡人数。You can see why this study freaked me out. Here Ive been spending so much energy telling pe
11、ople stress is bad for your health.这些你们知道为什么这一研究使我抓狂了吧。 过去，我一直花费大量的经历告诉人们 压力有害于你们的健康。So this study got me wondering: Can changing how you think about stress make you healthier? And here the science says yes. When you change your mind about stress, you can change your bodys response to stress.因此，这一研究
12、使我觉得疑惑： 是否改变对压力的态度 能够使人们更健康？科学告诉我们确实如此。 当你改变你对压力的观念 你便能改变你身体对于压力的反应。Now to explain how this works, I want you all to pretend that you are participants in a study designed to stress you out. Its called the social stress test. You come into the laboratory, and youre told you have to give a five-minute
13、 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, there are bright lights and a camera in your face, kind of like this. And the evaluators have been trained to give you discouraging, non-verbal feedbac
14、k like this.现在，我来解释一下这一原理， 我希望你们都假设自己参与 一个设计使你们感觉到压力的研究中。 这一研究叫做社会压力测试。 你们进入一个实验室， 被告诉你必须对着坐在你面前的专家评委 做一个五分钟的 事先无准备的关于你性格弱点的演讲， 同时为了确保你感受到压力 会有明亮的灯光和摄像机打在你的脸上， 就像这样。 而这些评委，则事先训练好 给予你消极的非语言上的反馈，就像这样。Now that youre sufficiently demoralized, time for part two: a math test. And unbeknownst to you, the e
15、xperimenter has been trained to harass you during it. Now were going to all do this together. Its going to be fun. For me.现在，你已经足够的失落， 然后进入到第二部分：数学测验。 令你措手不及的是 实验人员在这个过程中不断的打扰你。 现在让我们一起来做这个实验。 这将很有意思。 对于我来说。Okay. I want you all to count backwards from 996 in increments of seven. Youre going to do th
16、is out loud as fast as you can, starting with 996. Go! Audience: (Counting) Go faster. Faster please. Youre going too slow. Stop. Stop, stop, stop. 我希望你们所有人倒数数字 从996 开始以7递减。 你们必须大声的说出来 尽可能的快，从996开始。 开始！ 听众（数数） 快点。快点。 你们太慢了。 停。停，停，停。 这位男士错了 我们必须从新开始。That guy made a mistake. We are going to have to start all over again. (Laughter) Youre not very good at this, are you? Okay, so you get the idea. Now, if you were actually in thi
