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1、How to make stress your friend?0:11I 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 handif youve experienced relatively little stress.Anyone?0:31How about a moderate amount of stress?0:34Who has experienced a lot of s
2、tress?Yeah. Me too.0:39But 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 Ive been teachingfor the last 10 years is doing more harm than good,and it has to do with stress.For years Ive bee
3、n telling people, stress makes you sick.It increases the risk of everything from the common coldto cardiovascular disease.Basically, Ive turned stress into the enemy.But I have changed my mind about stress,and today, I want to change yours.1:20Let me start with the study that made me rethinkmy whole
4、 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
5、who died.1:48Okay.Some bad news first.People who experienced a lot of stress in the previous yearhad a 43 percent increased risk of dying.But that was only true for the peoplewho also believed that stress is harmful for your health.2:09People who experienced a lot of stressbut did not view stress as
6、 harmfulwere no more likely to die.In fact, they had the lowest risk of dyingof anyone in the study,including people who had relatively little stress.2:23Now the researchers estimated that over the eight yearsthey were tracking deaths,182,000 Americans died prematurely,not from stress,but from the b
7、elief that stress is bad for you.2:37That is over 20,000 deaths a year.Now, if that estimate is correct,that would make believing stress is bad for youthe 15th largest cause of death in the United States last year,killing more people than skin cancer, HIV/AIDS and homicide.2:58You can see why this s
8、tudy freaked me out.Here Ive been spending so much energy telling peoplestress is bad for your health.推荐精选3:08So 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 respo
9、nse to stress.3:21Now to explain how this works,I want you all to pretend that you are participantsin a study designed to stress you out.Its called the social stress test.You come into the laboratory,and youre told you have to givea five-minute impromptu speech on your personal weaknessesto a panel
10、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.3:51And the evaluators have been trainedto give you discouraging, non-verbal feedback,like this.4:08Now that youre sufficiently demoralized,ti
11、me for part two: a math test.And unbeknownst to you,the experimenter has been trained to harass you during it.Now were going to all do this together.Its going to be fun.For me.4:26I want you all to count backwards from 996in increments of seven.Youre going to do this out loud,as fast as you can,star
12、ting with 996.Go!4:40Go faster. Faster please.Youre going too slow.4:45Stop. Stop, stop, stop.That guy made a mistake.We are going to have to start all over again.4:51Youre not very good at this, are you?Okay, so you get the idea.If you were actually in this study,youd probably be a little stressed
13、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 anxietyor signs that we arent coping very well with the pressure.5:12But what if you viewed them insteadas signs that your body was energized,was prepa
14、ring you to meet this challenge?Now that is exactly what participants were toldin 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 youre breathing fa
15、ster, its no problem.Its getting more oxygen to your brain.And participants who learned to view the stress responseas helpful for their performance,well, they were less stressed out, less anxious, more confident,but the most fascinating finding to mewas how their physical stress response changed.5:5
16、4Now, 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 stressis sometimes associated with cardiovascular disease.Its not really healthy to be in this state all the time.推荐精选But in the study,when participants viewed their stress respons
