Hoću da vam nešto priznam, ali najprije da vi priznate nešto meni. Hoću da podignete ruku svi,
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
koji ste u prošloj godini iskusili relativno malo stresa. Imali ko?
if you've experienced relatively little stress. Anyone?
A umjerenu dozu stresa?
How about a moderate amount of stress?
Ko je doživio veliku količinu stresa? Da. I ja, takođe.
Who has experienced a lot of stress? Yeah. Me too.
Ali to nije moja ispovijest. Moja je ispovijest ovo: ja sam zdravstveni psiholog i moja je misija da pomognem ljudima da budu sretniji i zdraviji. Ali bojim se da to što podučavam poslednjih deset godina čini više slabog nego dobrog i u vezi je sa stresom. Godinama sam govorila ljudima kako vas stres čini bolesnim. Da povećava rizik pogotovo od svega - od obične prehlade do srčano-žilnih obolenja. U suštini ja sam stres pretvorila u neprijatelja. Ali promijenila sam svoje mišljenje o stresu i zato danas želim promijeniti vaše.
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.
Dozvolite mi da počnem sa istraživanjem koje me je natjeralo da premislim o svom cijelovitom pristupu stresu. Ovo istraživanje pratilo je 30.000 odraslih u SAD-u osam godina i počelo je pitajući ljude, "Koliko ste stresa doživjeli u prošloj godini?" Također pitali su i, "Vjerujete li da je stres štetan za vaše zdravlje? Onda su uzeli javne evidencije smrti da saznaju ko je umro.
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)
(smijeh)
Okej. Prvo nekoliko loših vijesti. Ljudi koji su doživjeli puno stresa u prošloj godini su imali za 43 procenata povećan rizik od umiranja. Ali to je važilo samo za one ljude koji su vjerovali da je stres štetan za zdravlje. (smijeh) Ljudi koji su iskusili puno stresa, ali nisu vjerovali da je stres štetan, nisu cesce umirali. U stvari, oni su imali najniži rizik umiranja od svih učesnika studije, uključujući one sa relativno malim stresom iz prošle godine.
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.
Istraživaču su u periodu od osam godina praćenja smrtnih slucajeva procijenili da je 182.000 Amerikanaca umrlo prije vremena ali ne od stresa nego od ubjeđenja da je stres štetan za zdravlje. (smijeh)
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.
To je oko 20.000 smrtnih slučajeva godišnje. Sad ako je procijena tačna, onda je uvjerenje o štetnosti stresa 15. najveći uzrok smrti u Sjedinjenim Državama u prošloj godini, koji je ubio više ljudi neko kožni rak, virus side i ubistvo.
(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.
(smijeh)
(Laughter)
Možete da vidite zašto me je ova studija tako prepala. Ja sam ipak toliko snage ulagala govoreći ljudima kako je stres štetan za vaše zdravlje.
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.
Zbog ove studije ja sam se počela pitati: Da li može promijena u razmišljanju o stresu napraviti osobu zdraviju? Nauka kaže DA. Kad promijenite svoje mišljenje o stresu možete promijeniti i odgovor tijela na stres.
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.
Da bih objasnili kako to ide, hoću da se svi pretvarate da ste učesnici studije koja je zamišljena da vas dovede u stanje stresa. Zove se test za drustveni stres. Dođete u laboratorij, i tamo vam je rečeno da za pet minuta improvizirate govor u vezi vaših ličnih slabosti grupi stručnjaka koji sjede ispred vas, a da se osigura vaš osjećaj da ste pod pritiskom, prema vama okrenuta su jaka svjetla i kamera nekako ovako.
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.
Ocenjivači su naučeni da vas obeshrabre sa neverbalnim znacima ovako.
(Laughter) And the evaluators have been trained to give you discouraging, non-verbal feedback, like this.
(smijeh)
(Exhales)
Dok ste prilično demoralizovani
(Laughter)
dolazi vrijeme za drugi dio: matematički test. Uz vaše iznenađenje, eksperimentator je naučio da vas za to vrijeme još maltretira. Sad ćemo da pokušamo to uraditi zajedno. Biće to zabavno. Za mene.
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.
Okej. Hoću da svi brojite unazad
Okay.
od 996 u koracima od sedam. To ćete raditi glasno što brže možete, počevši od 996. Sad! (avditorij broji) Idemo brže. Brže, molim. To je suviše sporo. Stop. Stop, stop, stop.
(Laughter) 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. (Audience counting)
Taj tip je pogriješio. Sad ćemo morati početi ponovo. (smijeh) Niste vi baš prvaci u brojanju, jeli? Okej, znači dobili ste ideju o tome. Kad biste stvarno bili učesnici ove studije, vjerovatno bi se osjećali malo pod stresom. Vaše bi srce udaralo, vaše bi disanje ubrzalo, možda čak i do znojenja. Normalno ove tjelesne znakove tumačimo kao tjeskobu (anksioznost) ili kao znakove da se slabo snalazimo pod pritiskom.
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. 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.
Ali šta ako bi ih gledali kao znakove da se vaše tjelo pojačava pošto se sprema na izazov? Jer to je ono što je bilo rečeno učesnicima studije koju je izradio Harvardski Univerzitet. Prije nego što su prošli test za socijalni stres, rečeno im je bilo da pokušaju na stresne odgovore tijela gledati kao od koristi. Da udaranje srca znači spremanje na akciju. Ako dišete brže, nema problema. To samo znači više kisika u vaš mozak. Učesnici koji su naučili da stresni odgovor smatraju kao nešto korisno za izvođenje, eto doživjeli su manje stresa manje tjeskobe i više samopouzdanja, ali najljepša spoznaja za mene je bila da se je njihov stresni odgovor promijenio. U tipičnom stresnom odgovoru brzina otkucaja srca raste, a vaši se krvni sudovi ovako stišću. To je jedan od razloga da je kroničan stres nekad povezan sa srčano-žilnim obolenjima. Pa i nije baš zdravo biti u ovakvom stanju čitavo vrijeme. Ali kad su učesnici studije smatrali svoj stresni odgovor kao koristan, njihovi krvni sudovi ostali su ovako opušteni. Srce je otkucavalo ali ovo je ipak mnogo zdravija srčano-žilna slika. Ustvari slično se dešava kad smo sretni i hrabri. Za vrijeme stresnih doživljaja u životu ova jedna biološka promijena može da postane razlika između srčanog udara u vašim pedesetima i vašeg zdravog života v devedesetim godinama. To je upravo ono što nauka o stresu otkriva: veoma je bitno kako mislite o stresu.
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.
Znači moji cilj kao psihologa mora da se promijeni. Ja više ne želim da se riješim vašeg stresa. Hoću da vam pomognem da budete bolji u stresu. Upravo smo uradili jednu malu intervenciju. Ako ste podigli svoju ruku i rekli da ste doživjeli puno stresa prošle godine, možda smo vam spasili život, jer nadam se idući put kad vam počne srce udarati od stresa zapamtiti ćete ovaj govor i pomisliti ćete to je moje tijelo koje mi želi pomoći savladati izazov. I kad posmatrate stres na taj način vaše vam tjelo vjeruje a stresni odgovor postane zdraviji.
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
Rekla sam da ima više od deset godina kako od stresa pravim bauka i pošto se želim iskupiti napravićemo sad još jednu intervenciju. Želim vam pričati o jednom najmanje cijenjenom vidiku stresnog odgovora, koji ide ovako: Stres vas čini društvenim.
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,
Da bi razumijeli ovu stranu stresa, moramo pričati o hormonu, koji se zove oksitocin. Ja znam da je oksitocin među hormonima na veoma visokom mjestu. On čak i ima nadimak "hormon za mazenje", pošto on se pušta kad se grlimo. Ali to je samo jedan mali dio onoga za sto je oksitocin zaduzen . Oksitocin je živčani hormon. On uglašava drustvene instinkte vašeg mozga. Zove te da radiš stvari koje učvršćivaju bliske odnose. Oksitocin potjera vašu žudnju za dodirom sa prijateljima i familijom. Pojačava vašu empatiju. Štaviše on vas spremi da pomognete i podržite ljude za koje brinete. Ima onih koji čak predlažu da bi trebali taj oksitocin njuhati da bi postali više empatični in brižni. Ali vidite ima nešto sto ti ljudi ne razumiju u vezi sa oksitocinom. To je hormon stresa. Vaša hipofiza pumpa taj hormon kao dio odgovora tijela na stres. On je podjednako sastavni dio odgovora na stres kao adrenalin koji cini srce da kuca. I kad se oksitocin oslobađa u stanju stresa on vas motiviše da tražite podržku. Vaš biološki stresni odgovor vas nagovara da s nekim podjelite vaša osjećanja a ne da ih držite u sebi. Vas odgovor na stres se brine da primjetite kada se netko iz vaseg zivota nađe u nevolji kako biste jedno drugom bili podrska. Kad je u životu težko odgovor na stres od vas hoće da ste okruženi ljudima kojima je stalo do vas.
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.
Okej, znači kako vas ovo znanje o stresu može napraviti zdravije? Pa tako što oksitocin ne utiče samo na mozak. On utiče i na tjelo, jedna od njegovih glavnih uloga u tijelu jeste da štiti srčano-žilni sistem od oboljenja prouzrokovanih stresom. To je prirodni lijek protiv upale. On isto pomogne krvnim sudovima da za vrijeme stresa ostanu opušteni. Moj omiljeni učinak na tijelo je ipak učinak na srce. Vaše srce ima receptore za ovaj hormon, oksitocin srćanim ćelijama pomaže da se obnove i ozdrave od svake štete izazvane stresom. Ovaj stresni hormon vaše srce učvrsti, a što je super stvar sve ove fizičke prednosti oksitocina poboljšane su putem drustvenog kontakta i drustvene podrške, što znači kad se pod stresom okrenete prema drugima bilo da tražite podržku ili nekome hoćete pomoći, oslobađate više tog hormona, a vaš stresni odgovor postane zdraviji, vi se zapravo brže i oporavite od stresa. Za mene je nevjerovatno da stresni odgovor ima u sebi ugrađen mehanizam za otpornost na stres, a taj mehanizem se zove ljudska povezanost.
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.
Završiću tako da vam ispričam nešto o još jednoj studiji. Dobro me slušajte jer bi ona mogla da spasi koji život. Studija je pratila oko 1,000 ljudi u Sjedinjenim Državama, starih od 34 pa do 93 godine, i studija je počela sa pitanjem, "Koliko ste stresa doživjeli u prošloj godini?" Isto tako je pitala, "Koliko ste vremene proveli pomagajući prijeteljima, susjedima, ljudima u zajednici?" Poslije su uzeli javne evidencije za narednih pet godina da utvrde ko je umro.
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.
Okej, loše priče idu prvo: Svako veće stresno iskustvo, npr. finansijske poteškoće ili familijarna kriza, povećala je rizik od umiranja za trideset posto. Ali - nadam se da ste dosad već predvidili taj ali - to nije važilo za sve. Za one koji su proveli vrijeme brinući o drugima pokazalo se da uopšte niso rizikovali smrt. Nula. Brižnost je stvorila otpornost. Znači ponovo vidimo da se štetne učinke stresa na zdravlje može izbjeći. Način kako mislimo i reagujemo može promijeniti naše stresno iskustvo Kad izabereš da na stresni odgovor gledaš kao od koristi onda stvaraš biologiju hrabrosti. I kad izabereš da se u stresu povežeš sa ljudima, onda možeš stvoriti otpornost. Ja i ne bi baš tražila više stresa u svom životu ali mi je ova nauka pomogla da sasvim drugačije vrednujem stres. Stres nam daje pristup ka našim srcima. Milostivo srce koje nađe radost i smisao u povezivanju sa drugima, da, to je vaše kucajuće srce, koje radi za vas, vašu snagu i energiju. I kad izaberete da gledate ovako na stres, nije samo da ste bolj u stresu, nego pravite veoma važan stav. S tim kažete kako imate povjerenja u sebe da se nosite sa životnim izazovima, i dobro znate da se ne morate s tim součavati sami.
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.
Hvala vam.
Thank you.
(aplauz)
(Applause)
Chris Anderson: To je stvarno nevjerovatno šta nam govorite. Čini se nevjerovatno da uvjerenje o stresu može toliko toga da uradi za duzinu zivota. Kako bi vi savjetovali kad bi recimo neko birao životni stil između stresnog i ne-stresnog posla, da li je bitno na koju će stranu? Jeli jednako mudro izabrati recimo stresni posao dok si ubjeđen, da je sve pod kontrolom?
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?
Keli MakGonigal: Da, jer ima jedna sigurna stvar zdravije je tražiti smisao u životu nego izbjegavati nelagodnost. Ja mislim da je najbolji način za donošenje odluke kad ideš putem koji ti za život donosi smisao, posle toga vjeruj u sebe i nosi se stresom koji slijedi.
KM: 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: Hvala vam mnogo, Keli. To je stvarno odlično. KM: Hvala vama.
CA: Thank you so much, Kelly. It's pretty cool.
(aplauz)
(Applause)