第一篇：TED演講：如何讓壓力成為你的朋友Kelly McGonigal

Kelly McGonigal: How to make stress your friend.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.Anyone?

How about a moderate amount of stress? Who has experienced a lot of stress? Me too.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 I’ve been teaching for the last 10 years is doing more harm than good, and it has to do with stress.For years I’ve been teaching people, stress makes you sick.It increases the risk of everything from the common cold to cardiovasclar disease.Basically, I’ve turned stress into the enemy.But I have changed my mind about stress, and today ,I want to change yours.Let me start with the study that made 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 public death records to find out who died.Okay!Some bad news first People who experienced a lot of stress in the previous year had a 43 percent increased risk of dying.But that was only true for the people who also believed that stress is harmful for your health.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 who had relatively little stress.Now the researchers estimated that over the eight years they were tracking deaths 182,000 Americans died prematurely ,not from stress, but from the belief that stress is bad for you.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, HIV/AIDS and homicide.You can see why this study freaked me out.Here I’ve been spending so much energy telling people stress is bad for your health.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 body’s response to stress.Now to explain how this works, I want you all 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, 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, 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 feedback like this.Now that you’re sufficiently demoralized, time for part two a math test.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.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!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 at this, are you? Okay, so you get the idea.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.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.Now ,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 stress is sometimes associated with cardiovascular disease.It’s not really healthy to be in this state all the time.But in the study, when participants viewed their stress 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 in moments of joy and courage.Over a lifetime of stressful experiences, this one biological change could be the difference between a stress induced heart attack at age 50 and living well into your 90s.And this is really what the new science of stress 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.I want to make you better as stress.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 you life, because hopefully the next time your heart is pounding from stress 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 in that way , your body believes you and your stress response becomes healthier.Now I said I have over a decade of demonizing stress 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, and the idea is this: Stress makes you social.To understand this side od stress , we need to talk about a hormone, oxytocin, and I know oxytocin has already gotten as much hype as a hormone can get.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 neuro-hormone.It fine-tunes your brain’s social instincts.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.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 and caring.But here’s what most people don’t understand about oxytocin.It’s a stress hormone.Your pituitary gland pumps this stuff out as part of the stress response.It’s as much a part of your stress response as the adrenaline that makes your heart pound.And when oxytocin is released in the stress response it is motivating you to seek support.Your biological stress response is nudging you to tell someone how you feel instead of bottling it up.Your stress response wants to make sure you notice when someone else in your life struggling so that you can support each other.When life is difficult, your stress response wants you to be surrounded by people who care about you.Okay,so how is knowing this side of stress going to make you healthier? Well ,oxytocin doesn’t only act on your brain.It also acts on your body and one of its main roles in your body is to protect your cardiovascular system from the effects of stress.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.Your heart has receptors for this hormone and oxytocin helps heart cells regenerate and heal from any stress-induced damage.This stress hormone strengthens your heart 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 either to seek support or help someone else, you release more of this hormone, your stress response becomes healthier ,and you actually recover faster from stress.I find this amazing, that your stress response has a built-in mechanism fro stress resilience, 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.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.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.And so we see once again that the harmful effects of stress on your health are 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.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.Stress gives us access to our hearts.The compassionate 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 , and when you choose to view stress in this way, you’re not just getting better at stress, you’re actually making a pretty profound statement.You’re saying that you can trust yourself to handle life’s challenges and you’re remembering that you don’t have to face them alone.Thank you.

第二篇：讓書籍成為你最好的朋友

養成習慣，走好初一，贏在起點

親愛的同學們：

大家好！首先自我介紹一下，我是七年級二十班李晨雨的媽媽，也是黃河中學的一名初一語文老師和班主任。面對同學們，我感到很親切，因為你們是我孩子的同班同學和同級同學。我曾經多次來過我們實驗二中，2011年來講過課，以前多次來聽過課，去年還來參加過20班的家長會。每一次，這里的老師、學生、環境都給我留下美好的印象，感覺她是我們章丘最好的初中學府。能成為實驗二中的學生，我為我的孩子慶幸，我也應該祝賀你們！

很高興在這個星期五的下午與大家聊天。家長講堂是我們實驗二中的社團活動之一，你們可能第一次參加，一定感覺很新奇；這對我而言，也是平生第一次，我也覺得很新奇。但愿，我能帶給你們一點幫助。我將從四個方面來和大家交流。

一．首先我想以一個家長的切身經歷告訴同學們:爸爸媽媽非常非常愛你們，在爸爸媽媽的心目中，你們就是全部，你們不要以為爸爸媽媽僅僅關心你們的成績，其實，爸媽更關心你們的成長、關心你們的健康。也許正因為這份愛太強烈，所以可能會對你有太多的擔心、太多的關注，太多的嘮叨和管束，令你心煩，甚至和父母吵嘴、心聲叛逆。大家可能聽說過房奴、守財奴，那你們知道中國的父母是什么嗎？我們常戲謔自己是孩奴。孩奴孩奴，就是孩子的奴隸，一切圍繞孩子轉。只要孩子吃好了，比自己吃好了還高興，只要孩子進步了，比自己升官了發財了還高興。如果你對父母有諸多怨言的話，孩子們，多想一想、多看一看父母為你做的一切吧。理解了父母，你就會心存感恩，即使為了爸爸媽媽你也會努力。一個愛父母、孝敬父母的孩子，學習動力一定是最強勁的。下面我將以一個母親的身份談自己拉扯孩子的經歷，從她出生到現在，付出的點點滴滴。從衣食住行、學習、成長各方面談。

1.出生時，身體孱弱，體重5斤，把提高孩子體重作為最重要的事情。孩子感冒，吃不下放，會急的像發生了天大的事情一樣，自己吃不下、睡不著。

2.上幼兒園了，陪她玩、做游戲、給他講故事、和她認字，家中電視只看少兒頻道。

3.上小學后，天天陪她寫作業。孩子寫作業自己看書，用一點一滴影響孩子。從孩子上小學至今，沒看過一晚電視。我一點也不遺憾，因為在我心里，和孩子在一起，便是最開心的事情；能對孩子有些許的幫助，便是最有價值的事情。

4.初中送孩子上實驗二中，為了孩子的健康發展，提高工作效率，隔天從百里外趕回明水，只為陪孩子兩三個小時。

5.自己啃初中課本，只為可以幫上孩子哪怕一點點的忙。改善孩子飲食，早起晚睡。

二．逐漸養成好的生活習慣、學習習慣。好習慣可以使人受用終生，好習慣好習慣是將來可以使你展翅飛翔、遨游天空的翅膀。老師不能分分秒秒跟著你、輔導你，爸爸媽媽不能永遠陪伴你、幫助你。你必須在學習上慢慢養成好的習慣，才會在學習上真正獨立。決定一

個人成績好壞的絕不是外界環境，而是個人的主觀努力。下面我把自認為幫助李晨雨養成的好習慣與大家一起分享一下。

1.愛書，以書為友。從小，我就告訴孩子，書是比蜂蜜還甜的東西，書是世界送給孩子的最好的禮物。書中蘊含著數不盡的寶藏。從學生時代，我就很愛讀書，讀書，是我最好的休閑方式，這也許影響了孩子。因此，從小孩子最喜歡去的地方是書店，最喜歡的事情是坐在新華書店或地下書城 的地面上津津有味的讀書，無數個周末的晚上及假期，我們母女就是在那里度過的，我也給她買過許多書，但他認為在那種地方，讀書會更容易入境。

2.寫日記。我的孩子從上小學一年級的前一天開始寫日記，一直到現在，已經堅持了將近7年，到現在我已經為她珍藏了28本日記。一開始只有一兩句話，甚至用拼音或圖形表達，后來篇幅越來越長，一開始我要求她每天必寫，雷打不動，后來她成了習慣，成了與吃飯、喝水、穿衣服一樣的本能行為。進入初中后，由于學業加重，他改為一周三篇，實在忙時，一周一篇。有時，她常常捧起她以前寫過的日記，邊看邊笑：那是，我真傻，那時，我真有意思。寫日記最大的好處是可以使你成為一個細心的人、一個有豐富情感的人，日記中的東西，都是最鮮活的、最靈動的。可以為你積累豐富的寫作素材，當需要你寫一篇作文，你可以迅速的打開記憶的閘門。

3.晨讀英語，特別是周六日的早晨和假期的早晨。

4.錯題積累。

5.認真完成老師布置的每一個作業，保證準確率。

三．保持良好的心理素質。初中、高中會經歷太多的考試，大家比的除了學習態度、學習習慣，還有心理素質。誰擁有堅強的心理素質，誰才能笑到最后。把每一次考試當成一種檢驗，把考試失利當成一種磨練，把出現錯題當成一種收獲。

四．腹有詩書氣自華。讀書不僅能提高人的閱讀能力、寫作能力，而且能開拓人的視野，使一個人遠離庸俗、邪惡。讀一本好書，就如同和一個高尚的人談話。如果你是一個語文成績優秀的孩子，那么你肯定是個能靜下心來好好讀書的孩子。如果你為你的語文成績而困擾，那么可以在空閑的時候多讀一些好書。像中國的四大名著，像每一冊后面的名著導讀。

在讀書方面，可從以下入手。

1.有計劃地讀書。

2.圈點批注。不動筆墨不讀書。

3.做讀書卡，梳理人物、故事情節，也可以談自己的感受。

4.走進作者內心，讀一本書后寫出感受。

第三篇：40句話讓你5分鐘和陌生人成為朋友

40句話讓你5分鐘和陌生人成為朋友

It's sometimes hard to break the ice with people you've never met before.Whether at a corporate event or big party, there's no reason to hide in a corner.Instigating conversation can lead to amazing connections that help you obtain your dream job or lead you to a new best friend — or great date!Not sure where to start? We have 40 conversation starters to make mingling fun.有時候和陌生人打開話匣子比較困難。無論是公司活動還是派對上，都不該只縮在角落里。和周圍人互相交流能夠建立意想不到的人際關系，甚至可以獲得你想要的工作或是找到一位摯友——找到真愛也說不定哦!可是從哪兒說起呢?下面40句開場白讓交際變得簡單有趣起來。

1.Where did you grow up? This is a great icebreaker that gets someone talking about the past, which often puts others at ease.1.你是在哪長大的?這是非常好的一句開場白，可以讓對方談論起過去，這樣對話雙方會比較輕松。

2.Do you have any pets? People love their pets, and inquiring about them encourages further conversation.And, even if the person you're chatting with doesn't have any, it's still a good start.2.你養寵物嗎?人們都喜歡寵物，問起他們的寵物能讓對話進行下去。即使對方沒有寵物，這也不失為一個好的開場白。

3.What's your favorite book? Instead of asking what people are reading right now, which can be a bit too intimate, asking about a book they love can create a mutual connection.3.你最喜歡的書是哪一本? 如果直接詢問對方正在閱讀的書，顯得太過親密。而問他們喜歡的書利于在彼此之間建立聯系。

4.What's the first thing you do after work? Do you kick off your shoes? Hit the gym? Asking how people relax makes them feel relaxed.4.下班后做的第一件事是什么?是踢掉鞋子?去健身?問人們如何放松能讓他們感到愉快。

5.What's your dream job? Even at a corporate gathering, inquiring about someone's dream job is a fun way to get a conversation started.5.你理想的職業是什么?即使是在公司聚會上，問理想職業也是開始對話的一種有效方式。

6.If you could live anywhere in the world, where would it be? Not everyone gets to travel tons, making this a fun question for anyone.6.如果你可以住在世界上任何一個地方，你會住在哪?不是每個人都有機會到處旅行，這個問題能讓大家都開心起來。

7.What countries have you traveled to? Even if you haven't traveled the world, asking if others have encourages someone to share memories.7.你去過哪些國家?即使你沒有出去旅游過，問問別人可以讓他們分享回憶。

8.Do you like to cook? Asking about favorite dishes and culinary adventures sparks delicious dishing.8.你喜歡烹飪嗎?問問對方最喜歡的菜肴，烹飪方面的經歷總能引起有趣的話題。

9.What's your favorite food? Everyone eats, making this an icebreaker that works anywhere, anytime.9.你最喜歡的食物是什么?民以食為天，這個問題百試不靈。

10.What's your favorite drink? A wonderfully basic question, asking about best-loved beverages works at any gathering.10.你最喜歡的飲料是什么? 絕妙的常規問題。任何聚會上問這個問題總不會錯。關鍵字：職場英語 社交英語 雙語閱讀

11.Do you have a favorite local restaurant? This is a great conversation to get people talking about their favorite local hangouts, which puts everyone at ease.11.你有最喜歡的餐廳嗎?這個問題能讓人們談論起日常休閑的地方，使大家放松。

12.What's your favorite movie? You can find out a lot about a person when you chat about a favorite movie.Follow it up with specific questions, such as scene stealers and actors in the flick.12.你最喜歡哪部電影?人們對電影的喜好能反映個人特點。接著問些具體的問題，比如誰最搶戲，片中的演員等等。

13.What movie are you dying to see? Jump in with a question that involves everyone and will get a group chatting over new releases.13.哪一部電影你非看不可?這個問題可以讓所有人都加入到對新影片的討論中。

14.What are you watching on TV? This is another question that won't offend and is open-ended, encouraging even the supershy to start chatting.14.你都看些什么電視節目?這又是一個比較中性的問題，答案很開放，讓那些性格內向的人也能加入討論。

15.What's the last concert you went to? Another easygoing question for one-on-one conversation or for jumping into a group conversation.And it's a fun way to find out what kinds of music your new friends listen to.15.你最近去的音樂會是那一場?這個話題不僅適合兩個人談論，作為小組討論的話題也完全沒問題，還能讓你知道新朋友的音樂偏好。

16.What's the craziest thing you've ever done? For those who are ready to make a bold first impression, this is a question that gets attention and can lead to fun conversation.16.你做過的最瘋狂的事是什么?如果你想讓人印象深刻的話，這是一個能夠吸引注意而且制造樂趣的話題。

17.If you were stranded on a deserted island and you could have only one item, what would it be? Yes, a classic one-liner, but this convo starter always gets a good answer.17.如果你被困在沙漠中但只能帶一樣東西，你會帶什么?沒錯，就是這個經典的問題，但通常你會得到一個好回答。

18.What's your favorite season? Here's a question that works well with the “it's always easy to talk about the weather” concept.Follow up by asking about the current weather conditions, and you have a conversation.18.你最喜歡的季節是哪一個? 這個問題驗證了那句“如果不知道說什么，問天氣總是沒錯的。”這之后再問現在的天氣狀況，對話就開始啦。

19.Do you speak any other languages? Asking a semipersonal question encourages others to share information about themselves without feeling guarded.19.你會說其他語言嗎?問一些比較私人的話題，可以讓對方分享一些信息但又不會過度防備。

20.Do you have anything fun planned for the weekend? Make chatting easy by asking about future plans — without setting off a stalker vibe.Keep it light and share your plans too.20.這個周末有什么計劃?關于未來打算的問題讓對話變得輕松，但不要刨根問底，給人居心叵測的感覺。盡量保證話題輕松，同時也分享你的計劃。21.Where's your favorite place to hang out in town? Here is another fun way to start a conversation about your community without being threatening.And it opens discussion to favorite restaurants, bars, and shops.21.鎮上最喜歡的去處?這又是一個有趣而不私人的開場問題。接著就可以討論最喜歡的餐廳，酒吧和商店。

22.I like your shirt!Where did you get it? A genuine compliment makes anyone smile.22.我很喜歡你的襯衫，在哪買的?真誠的稱贊能換來對方的笑臉。

23.I can't place this song — do you know it? Hey, even if you know the tune, asking someone else about the music playing is a simple start.23.我想不起來這首歌叫什么了——你知道嗎? 哪怕你知道答案，問對方這個問題能輕松的讓你們開始攀談。

24.How long have you been at your job? Even at a corporate event, asking others about their job titles, roles, and how long they have been at the company breaks the ice.24.你在現在的工作崗位上做了幾年?即使在公司活動上，詢問關于職位和工作時間也是很好的開場白。

25.Tell me about something that made you laugh this week.Everyone loves a good laugh!Asking about something that brought on a chuckle makes anyone smile.25.告訴我這星期讓你開心的事情吧。人人都愛笑!討論點有趣的事能讓人開懷一笑。

26.If you had a million dollars, what would you do with it? A bit more direct, but asking a specific question that requires thought can really make an impression.26.如果你有一百萬美元，你會做什么?這問題有點直接，不過這種需要思考的問題通常能給人留下印象。

27.How are you today? Sure, this is a no-brainer question, but it gets people talking.27.今天怎么樣?好吧，這問題有點沒水準，但總能讓人說點什么。

28.Where is the best place you have ever visited? Taking a vacation is always wonderful.Asking someone new about a favorite destination is always an easy way to start talking.28.你去過最贊的地方是哪?假期絕對是個好話題，而問人們最喜歡的地方讓談話很容易就開始。

29.Did you hear about(something trending in the news)? Pick something pretty generic, remembering to stay away from politics and religion, and the conversation will get rolling.29.你聽說了(當下熱點事件)嗎?挑一點比較大眾的問題，記住不要提起政治和宗教，這樣對話就會開始了。

30.So, what's your story? OK, this one is borderline pick-up line, but it's also a direct approach for chatting.30.你有什么經歷分享?這個開場白不要輕易采用，不過也不失為一個讓對方開口的方法。

31.This place is awesome!Have you been here before? Complimenting the venue is a positive way to chat with others.31.這地方太棒了!你以前來過這嗎?稱贊場地也是打開話匣子的好方法。

32.If you could be an animal, what would you be and why? Just don't roar after asking!This question is also a fun and light way to break the ice.32.如果你能成為一種動物，你會做什么，為什么?問完問題以后，千萬別大笑。這是個有趣又輕松的話題。

33.If you could invite a famous person over for dinner, who would it be? Also an often-used convo starter, this question has lasted the test of time, which makes it a winner anywhere, anytime.33.如果你可以邀請一位名人共進晚餐，你會邀請誰?同樣是個經典問題，但畢竟經過時間的考驗，在任何時間，任何地點都是適用的。

34.What's your favorite holiday? Open and generic, a basic question is an easy way to start mingling.34.你最喜歡什么節日?普通的問題最能開始一段對話。

35.What's the craziest thing you've ever eaten? Here's another fun question that gets people talking!And it's a great question to use when you feel awkward joining a group that's already chatting.35.你吃過的最不可思議的東西是什么?這又是個讓人說話的有趣問題!當別人已經在討論時，這個問題能幫你化解尷尬。

36.What is one thing you couldn't live without? Wine? Chocolate? Bread? There's no wrong answer to this question, which makes it another winner.36.離開了什么你就無法生活?酒?巧克力?面包?這個問題沒有固定答案，這也是為什么這是個好問題的原因了。

37.Have you ever won anything? It feels good when you win something, so asking someone about this special moment encourages sharing.37.你有贏得過什么獎勵嗎?能贏得什么總令人開心，所以問問別人的類似經歷，這有助于互相分享。

38.Do you have any brothers or sisters? Slightly personal without requiring too much info, asking others about their family is a smart way to make connections.38.你有兄弟姐妹嗎?有點私人，但又不會透露太多信息。詢問對方的家庭能快速的和他建立起聯系。

39.Have you ever met anyone famous? A brush with a famous person is always a thrill, making talking about it with a stranger a fun icebreaker.39.你有碰到過名人嗎? 和名人擦身而過總令人興奮，和陌生人討論這個話題再適合不過。

40.Do you prefer texting, calling, or emailing? Emailing!This is actually a great question to ask someone after you have made a connection.Follow up by asking for your new friend's phone number or email address.40.你是傾向于發短信，打電話，還是發郵件呢?郵件!如果你和對方熟悉起來的話，這絕對是個好問題。之后你就可以問問新朋友的電話號碼和郵箱了。

第四篇：2016kelly mcgonigal ted演講稿 如何與壓力做朋友

2016kelly mcgonigal ted演講稿 如何與壓力做朋友?

kellymcgonigalted演講稿為大家整理斯坦福大學心理學家的一篇關于壓力的演講稿，在演講中她列舉了她的兩項證明，說壓力是否影響你，取決于你對壓力的態度，下面是第一公文網小編整理的kellymcgonigalted演講稿全文

如何與壓力做朋友?

我要跟大家坦白一件事。但首先，我要各位也對我坦白，如果相對來說，你去年壓力不大的，請舉手，有嗎?那覺得承受的壓力算普通的呢?有沒有倍覺壓力的?看來我們都一樣。

我要坦承的是，我是一名健康心理學家，我的職責就是讓人們更健康快樂。不過我擔心自己這10年來傳授的與壓力有關的內容，恐怕弊多于利。這些年我不斷跟人說，壓力會讓人生病，患有從一般感冒到心血管疾病的風險都隨之升高。基本上我把壓力當作敵人，但我對壓力的看法已經變了，而我今天就是要讓你們改觀。

先來談讓我對壓力另有看法的研究。這研究追蹤在美國的3萬名成人歷時8年，研究首先問這些人「去年你感受到了多大壓力?」，同時問他們「你相信壓力有礙健康嗎?」，之后研究人員以公開的死亡統計找出參與者中去逝的人。

好，先說壞消息：前一年壓力頗大的人死亡的風險增加了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險就不會升高。事實上，與壓力相對較小的研究參與者相比，這樣的人死亡風險反而最低。

研究人員花了8年追蹤死亡案例18.2萬，美國人過早離世原因并不是壓力本身，而是認為壓力有害的這個想法。估計超過2萬人符合這情形。若估計正確，「相信壓力有害」就成為美國去年的第15大死因，致死率更勝皮膚癌、愛滋病和謀殺。

你們應能體會為何這研究讓我擔心害怕了，我一直努力告訴他人壓力有礙健康。

因此這研究使我想知道：改變對壓力的看法，是否能促進健康?顯然科學對此抱以肯定，改變看待壓力的方式，生理上的壓力反應亦隨之改變。

1、第一項研究

如果你此刻的確在(社會壓力測試的)研究中，你或許已經有點兒承受不住了。你的心跳開始加快，你的呼吸開始便急促，可能還會開始冒汗。通常，我們認為這些生理上的變化是緊張的表現，說明我們無法很好的應對壓力。

但是，如果我們將這些表現看做是身體進入備戰狀態的表現會怎么樣?在哈佛大學的一項研究中，參與者正是這么被告知的。實驗參與者進入社會壓力測試之前被告知，他們面對壓力時的反應是有益的。心跳加速是為下一步行為做準備。如果你的呼吸變急促，沒關系，它會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，但更讓人欣喜的發現是，他們的生理反應也隨情緒有了變化。

2、第二項研究

我想通過另一個研究來結束今天的演講。聽好咯，因為這項研究可以救命。這項研究在美國找了1000個年齡在34歲到93歲間的人，他們通過一個問題開始了該研究：“去年的你，感受到了多大的壓力?”他們還問了另一個問題：“你花了多少時間幫助朋友、鄰居和社區里的其他人?”接著他們用接下來五年的公共記錄來看參與者中有誰去世了。

那好，先說壞消息：生活中每個重大的壓力事件，例如財政困難或者家庭危機，會增加30%的死亡風險。但是，我估計你們也在期待這個“但是”，并不是對每個人都是那樣。那些花時間關心其他人的人完全沒有體現出壓力相關的死亡風險。零風險。關心讓我們更有韌性。

于是我們再次看到壓力對于健康的有害影響并不是不可避免的。如何對待和應對壓力可以轉變你面對壓力的體驗。當你選擇將壓力反應視為有益的，你會在生理上變得有勇氣。當你選擇壓力下與他人溝通，你的生命會更有韌性。kellymcgonigalted演講視頻 相關推薦： ted演講稿大全

第五篇：TED英語演講稿：如何跟壓力做朋友_1

TED英語演講稿：如何跟壓力做朋友

壓力大，怎么辦?壓力會讓你心跳加速、呼吸加快、額頭冒汗!當壓力成為全民健康公敵時，有研究顯示只有當你與壓力為敵時，它才會危害你的健康。心理學家kelly mcgonigal 從積極的一面分析壓力，教你如何使壓力變成你的朋友!

stress.it makes your heart pound, your breathing quicken and your forehead sweat.but while stress has been made into a public health enemy, new research suggests that stress may only be bad for you if you believe that to be the case.psychologist kelly mcgonigal urges us to see stress as a positive, and introduces us to an unsung mechanism for stress reduction: reaching out to others.kelly mcgonigal translates academic research into practical strategies for health, happiness and personal success.why you should listen to her：

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.straddling the worlds of research and practice, mcgonigal holds positions in both the stanford graduate school of business and the school of medicine.her most recent book, the willpower instinct, explores the latest research on motivation, temptation and procrastination, as well as what it takes to transform habits, persevere at challenges and make a successful change.she is now researching a new book about the “upside of stress,” which will look at both why stress is good for us, and what makes us good at stress.in her words: “the old understanding of stress as a unhelpful relic of our animal instincts is being replaced by the understanding that stress actually makes us socially smart--it's what allows us to be fully human.”

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.anyone?

how about a moderate amount of stress?

who has experienced a lot of stress? yeah.me too.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 i've been teaching for the last 10 years is doing more harm than good, and it has to do with stress.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.but i have changed my mind about stress, and today, i want to change yours.let me start with the study that made 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 public death records to find out who died.(laughter)

okay.some bad news first.people who experienced a lot of stress in the previous year had a 43 percent increased risk of 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 who had relatively little stress.now the researchers estimated that over the eight years they were tracking deaths, 182,000 americans died prematurely, 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, hiv/aids and homicide.(laughter)

you can see why this study freaked me out.here i've been spending so much energy telling people stress is bad for your health.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 body's response to stress.now to explain how this works, i want you all 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, 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, 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 feedback like this.(laughter)

now that you're sufficiently demoralized, time for part two: a math test.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.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.you're going too slow.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.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.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.now, 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 stress is sometimes associated with cardiovascular disease.it's not really healthy to be in this state all the time.but in the study, when participants viewed their stress 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 in moments of joy and courage.over a lifetime of stressful experiences, this one biological change could be the difference between a stress-induced heart attack at age 50 and living well into your 90s.and this is really what the new science of stress 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.i want to make you better at stress.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, 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 in that way, your body believes you, and your stress response becomes healthier.now i said i have over a decade of demonizing stress 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, and the idea is this: stress 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.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.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.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 and caring.but here's what most people don't understand about oxytocin.it's a stress hormone.your pituitary gland pumps this stuff out as part of the stress response.it's as much a part of your stress response as the adrenaline that makes your heart pound.and when oxytocin is released in the stress response, it is motivating you to seek support.your biological stress response is nudging you to tell someone how you feel instead of bottling it up.your stress 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 by people who care about you.okay, so how is knowing this side of stress going to make you healthier? well, oxytocin doesn't only act on your brain.it also acts on your body, and one of its main roles in your body is to protect your cardiovascular system from the effects of stress.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.your heart has receptors for this hormone, and oxytocin helps heart cells regenerate and heal from any stress-induced damage.this stress hormone strengthens your heart, 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, either to seek support or to help someone else, you release more of this hormone, your stress response becomes healthier, and you actually recover faster from stress.i find this amazing, that your stress response has a built-in mechanism for stress resilience, 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.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.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.and so we see once again that the harmful effects of stress on your health are 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.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.stress gives us access to our hearts.the compassionate 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, and when you choose to view stress in this way, you're not just getting better at stress, you're actually making a pretty profound statement.you're saying that you can trust yourself to handle life's challenges, and you're remembering that you don't have to face them alone.thank you.(applause)

chris anderson: this is kind of amazing, what you're telling us.it seems amazing to me that a belief about stress can make so much difference to someone's life expectancy.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?

kelly mcgonigal: 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 and then trust yourself to handle the stress that follows.ca: thank you so much, kelly.it's pretty cool.km: thank you.(applause)

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