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?
Imam nešto da vam priznam, ali prvo hoću da vi priznate nešto meni. Hoću da podignete ruku, vi koji ste iskusili relativno malo stresa u protekloj godini. Bilo ko?
How about a moderate amount of stress?
A umerenu dozu stresa?
Who has experienced a lot of stress? Yeah. Me too.
Ko je osetio veliku količinu stresa? Da. I ja, takođe.
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.
Ali to nije moja ispovest. Moja ispovest je ovo: ja sam zdravstveni psiholog i moja misija je da pomognem ljudima da budu srećniji i zdraviji. Ali plašim se da nešto što podučavam poslednjih 10 godina čini više lošeg nego dobrog i ima veze sa stresom. Godinama govorim ljudima da ih stres čini bolesnim. To povećava rizik od svega - od prehlade do kardiovaskularnih bolesti. U osnovi, pretvorila sam stres u neprijatelja. Ali promenila sam svoje mišljenje o stresu, i danas želim da promenim vaše.
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.
Dozvolite mi da počnem sa proučavanjem koje me je nateralo da promislim o celom svom pristupu stresu. Ovo proučavanje je pratilo 30.000 odraslih u SAD-u osam godina i počelo je pitajući ljude: "Koliko ste stresa doživeli u protekloj godini?" Takođe, pitali su i: "Da li verujete da je stres štetan po vaše zdravlje?" Zatim su uzeli javne evidencije smrti
(Laughter)
da saznaju ko je umro.
(Smeh)
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.
Okej. Loše vesti na početku. Ljudi koji su doživeli dosta stresa prethodne godine imali su za 43 procenta povećan rizik od umiranja. Ali to je važilo samo za ljude koji su i verovali da je stres štetan za vaše zdravlje.
(Laughter)
(Smeh)
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.
Ljudi koji su iskusili dosta stresa, ali nisu verovali da je stres štetan, nisu imali uvećane šanse da umru. Zapravo, imali su najniži rizik od umiranja u odnosu na bilo koga u studiji, uključujući i ljude koji su imali relativno malo stresa.
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.
Istraživači su procenili da preko osam godina, koliko su pratili smrti, 182.000 Amerikanaca je umrlo prerano, ne od stresa, već od verovanja da je stres loš po njih. (Smeh)
(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.
To je više od 20.000 smrti godišnje. Ako je ta procena tačna, to čini verovanje da je stres loš po vas petnaestim najvećim uzrokom smrti u Sjedinjenim Američnim Državama u protekloj godini, koji ubija više ljudi nego rak kože, HIV/SIDA i ubistvo.
(Laughter)
(Smeh)
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.
Vidite zašto me je ovo proučavanje prepalo. Ovde trošim toliko energije govoreći ljudima da je stres štetan po zdravlje.
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.
Tako, ovo proučavanje me je nateralo da se zapitam: može li vas menjanje načina na koji razmišljate o stresu učiniti zdravijim? I nauka ovde kaže da. Kada promenite svoje mišljenje o stresu, možete da promenite i reakciju svog tela na stres.
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.
Da bih vam objasnila kako ovo funkcioniše, želim da se svi pravite da ste učesnici u proučavanju stvorenom da vas stresira. Proučavanje je nazvano test socijalnog stresa. Uđete u laboratoriju i kažu vam da morate održati petominutni nepripremljeni govor o vašim ličnim slabostima komisiji stručnih ocenjivača koji sede ispred vas i da bi bili sigurni da osećate pritisak, uperili su jaka svetla i kameru u vaše lice, otprilike ovako.
(Laughter)
And the evaluators have been trained to give you discouraging, non-verbal feedback, like this.
A ocenjivači su trenirani da vam daju obeshrabrujuću, neverbalnu reakciju kao ovu.
(Exhales)
(Smeh)
(Laughter)
Sada kada ste dovoljno demoralizovani
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.
vreme je za drugi deo: matematički test. Bez vašeg znanja, eksperimentatori su trenirani da vas za vreme testa uznemiravaju. Sada ćemo svi zajedno to da uradimo. Biće zabavno. Za mene.
Okay.
Okej. Želim da svi brojite unazad
(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!
od 996 u razmacima od sedam. Učinićete to naglas što brže možete, počevši od 996. Kreći! Publika: (Broji)
(Audience counting)
Brže. Brže, molim vas.
Go faster. Faster please. You're going too slow.
Brojite tako sporo.
(Audience counting)
Stop. Stop, stop, stop.
Stop. Stop, stop, stop. That guy made a mistake. We are going to have to start all over again.
Onaj momak je pogrešio. Moraćemo da počnemo sve ispočetka. (Smeh)
(Laughter)
Niste baš dobri u ovome, zar ne?
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.
Okej, razumeli ste. Da ste zaista bili deo ovoga, verovatno biste bili malo istresirani. Možda bi vam srce lupalo jako, možda biste disali ubrzano, možda biste se znojili. Obično tumačimo ove fizičke promene kao anksioznost ili znake da se ne nosimo dobro sa pritiskom.
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.
Ali šta ako ste ih umesto toga videli kao znake da se vaše telo punilo energijom i pripremalo vas da se suočite sa ovim izazovom? To je baš ono što je učesnicima bilo rečeno u proučavanju sprovedenom na univerzitetu Harvard. Pre nego što su prošli kroz test socijalnog stresa naučili su ih da razmišljaju o svojoj reakciji na stres kao korisnoj. To jako kucanje srca sprema vas za akciju. Ako dišete brže, to nije problem. To daje više kiseonika vašem mozgu. A učesnici koji su naučili da vide reakciju na stres kao nešto korisno za njihovo funkcionisanje, bili su manje istresirani, manje anksiozni, sigurniji, ali najfascinantnije otkriće mi je bilo to kako se njihova fizička reakcija na stres promenila.
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.
Kod tipičnog odgovora na stres, vaši otkucaji srca se povećavaju, a vaši krvni sudovi se ovako skupe. Ovo je jedan od razloga što je hronični stres ponekad u vezi sa kardiovaskularnom bolešću. Nije baš zdravo da budete u ovom stanju sve vreme. Ali u ovoj studiji, kada su učesnici videli svoju reakciju na stres kao korisnu, njihovi krvni sudovi su ostali ovako opušteni. Njihovo srce je i dalje jako kucalo ali ovo je mnogo zdraviji kardiovaskularni profil. Zapravo, to jako liči na ono što se događa u momentima sreće i smelosti. U životu punom stresnih iskustava ova biološka promena mogla bi da bude razlika između stresom izazvanog srčanog napada u pedesetoj godini i dobrog života u devedesetim. Ovo je ono što nova nauka o stresu otkriva, da je bitan način na koji razmišljate o stresu.
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.
Tako da se moj cilj kao zdravstvenog psihologa promenio. Ne želim više da vas oslobodim stresa. Želim da vas učinim boljim u stresnim situacijama. Upravo smo obavili malu intervenciju. Ako ste podigli ruku i rekli da ste imali dosta stresa u protekloj godini, mogli bismo da vam spasemo život, zato što, nadajmo se, kada vam sledećeg puta srce bude ubrzano kucalo od stresa, setićete se ovog govora i mislićete: ovo mi moje telo pomaže da se nosim sa ovim izazovom. A kada vidite stres na taj način, vaše telo vam veruje
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.
i vaša reakcija na stres postaje zdravija. Rekla sam da sam više od jedne decenije demonizovala stres da bih se iskupila, pa ćemo uraditi još jednu intervenciju. Želim da vam kažem o jednom od najpotcenjenijih aspekata reakcije na stres, a to je
To understand this side of stress,
da vas stres čini društvenom osobom.
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.
Da bismo razumeli ovu stranu stresa moramo da razgovaramo o hormonu oksitocinu, i znam da oksitocin već dobija dosta publiciteta. Ima čak i svoj simpatični nadimak: hormon milovanja, zato što se oslobodi kada zagrlite nekoga. Ali ovo je mali deo onoga u šta je okstocin umešan.
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.
Oksitocin je neurohormon. On fino prilagođava socijalne instinkte vašeg mozga. Priprema vas da radite stvari koje jačaju bliske odnose. Oksitocin čini da žudite za fizičkim kontaktom sa prijateljima i porodicom. Povećava vašu empatiju. Čak vas čini voljnijim da pomognete i podržite ljude do kojih vam je stalo. Neki ljudi čak sugerišu da bi trebalo da ušmrkavamo oksitocin da bi postali osećajniji i brižniji. Ali ima nešto što većina ljudi ne razume u vezi sa oksitocinom. To je hormon stresa. Vaša hipofiza ispumpava ovaj hormon kao deo reakcije na stres. Deo je te reakcije isto onoliko koliko i adrenalin koji čini da vaše srce ubrzano kuca. A kada se oksitocin oslobađa za vreme stresa, motiviše vas da potražite podršku. Vaša biološka reakcija na stres vas gurka da kažete nekome kako se osećate umesto da to sakrijete. Vaša reakcija na stres želi da osigura da primetite kada je nekom drugom u vašem životu teško tako da možete pružiti podršku jedno drugom. Kada je život težak, vaša reakcija na stres želi da budete okruženi ljudima kojima je stalo do vas.
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.
Kako će vas onda poznavanje ove strane stresa, učiniti zdravijim? Pa, oksitocin ne utiče samo na vaš mozak. Utiče takođe i na vaše telo, a jedna od njegovih glavnih uloga u vašem telu je da štiti vaš kardiovaskularni sistem od efekata stresa. To je prirodni antiinflmatorni lek. Takođe, pomaže da vaši krvni sudovi ostanu opušteni za vreme stresa. Ali moj omiljeni efekat na telo je zapravo efekat na srce. Vaše srce ima receptore za ovaj hormon, a oksitocin pomaže srčanim ćelijama da se regenerišu i zaleče od bilo koje štete prouzrokovane stresom. Ovaj hormon stresa jača vaše srce,
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.
a kul stvar je to što su sve ove fizičke beneficije oksitocina povećane društvenim kontaktom i društvenom podrškom, tako da kada pod stresom posegnete za drugima bilo da potražite podršku ili da pomognete nekom drugom, oslobađate više ovog hormona, vaša reakcija na stres postaje zdravija, a vi se zapravo brže oporavljate od stresa. Meni je zapanjujuće, da vaša reakcija na stres ima ugrađen mehanizam za otpornost na stres, a taj mehanizam je ljudska veza.
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.
Želela bih da završim sa pričom o još jednom proučavanju. I slušajte pažljivo jer bi ovo proučavanje takođe moglo da spase život. Ovo proučavanje prati oko 1.000 odraslih u SAD-u koji variraju u godinama od 34 do 93, a proučavanje je počelo pitanjem: "Koliko ste stresa iskusili u protekloj godini?" Takođe su pitali: "Koliko ste vremena proveli u pomaganju prijateljima, komšijama, ljudima u vašoj zajednici?" A zatim su korisitli javne evidencije narednih pet godina da otkriju ko je umro.
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.
Okej, na početku loše vesti: za svako veliko stresno iskustvo u životu, kao što su finansijske poteškoće ili kriza u porodici, rizik od umiranja je bio povećan za 30 procenata. Ali - nadam se da ste i očekivali "ali" - ovo nije važilo za sve. Kod ljudi koji su provodili vreme brinući o drugima uopšte nije bilo povećanog umiranja koje je u vezi sa stresom. Nula. Briga je stvorila otpornost.
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.
I još jednom vidimo da štetni efekti stresa na vaše zdravlje nisu neizbežni. Ono kako razmišljate i kako se ponašate može da transformiše vaš doživljaj stresa. Kada odlučite da vidite svoju reakciju na stres kao korisnu, vi stvarate biologiju hrabrosti. A kada odlučite da stupite u vezu sa drugima pod stresom, možete da stvorite otpornost. Sad, ne bih baš tražila više stresnih iskustava u svom životu, ali ova nauka mi je dala potpuno novu zahvalnost stresu. Stres nam daje pristup našim srcima. Osećajno srce koje nalazi radost i smisao u povezivanju sa drugima i da, vaše fizičko srce koje jako kuca radeći naporno da bi vam pružilo snagu i energiju i kada izaberete da vidite stres na ovaj način, ne samo da postajete bolji u stresnim situacijama već zapravo govorite nešto vrlo suštinsko. Govorite da možete verovati sebi u nošenju sa životnim izazovima i podsećate se da ne morate da se suočite sa njima sami.
Thank you.
Hvala.
(Applause)
(Aplauz)
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?
Kris Anderson: Zaista je neverovatno ovo što nam govorite. Deluje mi neverovatno da uverenje o stresu može učiniti toliku razliku u predviđanju nečijeg životnog veka. Kako bi se to prenelo na savet, kao na primer, ako neko odlučuje o životnom izboru između, recimo, stresnog posla i onog koji nije stresan, da li je bitno šta će izabrati? Podjednako je mudro odlučiti se za stresan posao ako verujete da se možete nositi s tim, u nekom smislu?
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.
Keli Mekgonigal: Da, i jedna stvar koju sigurno znamo je ta da je vođenje za smislom bolje za vaše zdravlje nego pokušavanje da izbegnete neprijatnost. I zato bih rekla da je to zaista najbolji način za donošenje odluka - slediti ono što vam daje smisao u životu, a zatim verovati sebi da možete da upravljate stresom koji dolazi.
CA: Thank you so much, Kelly. It's pretty cool.
K.A.: Mnogo hvala, Keli. To je zaista kul. K.M.: Hvala Vama.
(Applause)
(Aplauz)