secretTed英语演讲 如何让压力成为朋友 中英双语

2021年1月21日发(作者：易经翻译)
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 you've experienced relatively little stress. Anyone?
你们是否经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 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.
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 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,
year?
health?
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 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.
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 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.
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 I've been spending so much
energy telling people 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 body's response to stress.
因此，
这一研究使我觉得疑惑：

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. 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.
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 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.
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.
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.

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) 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.
你们并不擅长于此，对吧？

因此，你们知道那种感觉了吧。

如果你
们真的参与到这个研究当中，

你们应该会有一些压力。

你的心脏也
许会砰砰直跳，

你也许会呼吸加快，
也许会一头汗水。

正常情况下，
我们会解释这种身体的改变

为焦虑

或者我们不能很好应对这种压
力的信号。

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.

但是如果你们把这些看作为

你们身体充满活力

并准备好应对这一
压力的信号又会怎样？

这些话实际上正是参与者

在哈佛大学参与
这项研究时所告知的。

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.
在他们通过社会压力测试之前，

他们被教会认定这些对于压力的反
应是有利的。

砰砰直跳的心脏是在为你的行动所做准备。

如果你呼
吸加快，没有问题。

这将使你的大脑获得更多的氧气。

那些学会将
压力视为

对他们的表现有帮助的参与者

他们所感受到的压力大大
降低，

少了一份焦虑，多了一份自信，

但是对于我来说更加令人欣
喜的发现是

他们身体对于压力的改变。

现在，
对于一定的压力，

你
的心率会加快，

你的血管像这样紧缩。

这也是慢性压力与

心血管
疾病有关的原因之一。

持续在这样的状态下对身体没有好处。

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.
但是，
在这项研究当中，
当参与者

认为他们对于压力的反应有利，

他
们的血管保持松弛，就像这样。

他们的心脏仍然在砰砰直跳，

但这
种跳跃实一种更健康的心血管系统活动方式。

它实际上就和你

开心
和受到鼓舞时的跳动方式相似。

在你一生经历的压力性事件中，

这
一生理变化

会有不同

也许会是在
50
岁时由压力导致心脏病发作

或者直到
90
岁还活的很好。

这就是压力，
这一新的科学所要揭示的，

你怎样看待压力性事件。

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