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?
Moram nešto da vam priznam, ali prije toga želim da vi meni nešto priznate. Podignite ruku ukoliko ste u posljednjih godinu dana doživjeli relativno slab stres. Iko?
How about a moderate amount of stress?
A umjerenu količinu stresa?
Who has experienced a lot of stress? Yeah. Me too.
Ko je iskusio jako stresnu situaciju? Da. 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 ono što sam htjela da priznam. Moje priznanje je ovo: ja sam zdravstveni psiholog, i moja misija je da učinim ljude što srećnijim i zdravijim. Ali plašim se da nešto o čemu govorim posljednjih 10 godina čini više štete nego koristi, a to ima veze sa stresom. Godinama govorim ljudima, stres vas čini bolesnima. Povećava rizik svega, od najobičnije prehlade do srčanih bolesti. U suštini, pretvorila sam stres u neprijatelja. Ali, moje mišljenje o stresu se promijenilo, i danas želim da promijenim i 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 istraživanjem koje je promijenilo moj čitav pristup stresu. Istraživanje je pratilo 30 000 odraslih u Americi osam godina, a počelo je tako što su pitali ljude: "Koliko Vam je prethodna godina bila stresna?" Još su ih pitali: "Vjerujete li da stres ugrožava Vaše zdravlje?" Potom su iskoristili javne podatke o umrlima
(Laughter)
kako bi saznali ko je umro.
(Smijeh)
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.
U redu. Prvo malo loših vijesti. Ljudi koji su imali jako stresnu godinu imali su za 43% uvećan rizik od smrti. Ali to je je bilo tačno samo za one koji su vjerovali da je stres štetan za njihovo zdravlje.
(Laughter)
(Smijeh)
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 bili pod jakim stresom ali nijesu mislili da je on štetan po njih nijesu imali uvećanu stopu smrtnosti. Zapravo, imali su najniži rizik od smrti u poređenju sa svim ispitanicima iz istraživanja, uključujući i one koji su imali relativno nizak stres.
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 procijenili da u toku ovih osam godina koliko su pratili smrtnost, 182 000 Amerikanaca koji su umrli prerano, umrli su ne zbog stresa, već zbog vjerovanja da je stres loš po njih. (Smijeh)
(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 preko 20 000 umrlih godišnje. E sad, ako je ova pretpostavka tačna, to bi značilo da vjerovanje da je stres štetan predstavlja uzročnik smrti koji se nalazi na 15. mjestu u Americi tokom prošle godine, od kojeg je umrlo više ljudi nego od raka kože, side i od ubistava.
(Laughter)
(Smijeh)
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.
Sada vidite zbog čega me je ova studija izbezumila. Ja ovdje trošim toliko energije pričajući ljudima da je stres loš za njihovo 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.
Ovo istraživanje me je navelo da se zapitam: Da li promjena vjerovanja o stresu može da nas učini zdravijim? Nauka ovo potvrđuje. Kada promijenite mišljenje o stresu, možete da promijenite reakciju vašeg tijela 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.
Sada ću da objasnim kako to funkcioniše, hoću da se sada pretvarate da ste subjekti u istraživanju koje je kreirano da izazove stres kod vas. Zove se test socijalnog stresa. Dođete u laboratoriju, i rečeno vam je da imate pet minuta da govorite o svojim ličnim slabostima ispred eksperata koji vas procjenjuju, i koji čine sve da osjećate pritisak, izloženi ste jakom svjetlu i kamerama koje su uperene u vas, nešto poput ovoga.
(Laughter)
And the evaluators have been trained to give you discouraging, non-verbal feedback, like this.
Procjenjivači su obučeni da daju obeshrabrujuće, neverbalne povratne informacije poput ovih.
(Exhales)
(Smijeh)
(Laughter)
Sada kada ste u potpunosti obeshrabreni
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.
vrijeme je za drugi dio: test iz matematike. I bez vašeg znanja o tome, eksperimentator je obučen da vas maltretira tokom toga. Sada ćemo svi to da pokušamo. Biće zabavno. Za mene.
Okay.
U redu. Hoću da svi odbrojavate 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 po sedam. Brojaćete naglas što brže možete, počevši od 996. Krenite! Publika: (Računa)
(Audience counting)
Brže. Brže molim.
Go faster. Faster please. You're going too slow.
Prespori ste.
(Audience counting)
Stanite. 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 pogriješio. Svi ćemo morati ispočetka. (Smijeh)
(Laughter)
Nijeste baš dobri u ovome, je l' da?
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.
U redu, stekli ste predstavu. Da ste zaista učestvovali u ovom istraživanju, vjerovatno biste bili malo pod stresom. Srce vam brže lupa, moguće je da ubrzano dišete, preznojavate se. I obično objašnjavamo ove fizičke promjene kao anksioznost ili znake da se ne borimo 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 bi bilo kada bi ih posmatrali kao znake da se vaše tijelo energizuje, priprema za suočavanje sa izazovom? Upravo je to rečeno učesnicima istraživanja na Harvardu. Prije nego što su prošli kroz test socijalnog stresa, naučeni su da misle da im je reakcija na stres zapravo od pomoći. Da vas ubrzan rad srca priprema za akciju. Ako dišete brže, da to nije problem. To dovodi više kiseonika u mozak. I subjekti koji su naučeni da posmatraju reakciju na stres kao korisnu za njihov učinak, pa, bili su manje pod stresom, manje anksiozni, sigurniji, ali ono što mi je bilo najfascinantnije je to kako se fizička reakcija na stres promijenila.
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.
Prilikom tipične reakcije na stres, ubrzava vam se puls, a krvni sudovi se stežu ovako. I ovo je jedan od razloga zašto je hronični stres ponekad povezan sa srčanim oboljenjima. Nije baš zdravo biti u ovakvom stanju sve vrijeme. Ali u istraživanju, kada su učesnici smatrali da im reakcija na stres može biti od pomoći, njihovi krvni sudovi su bili relaksirani poput ovoga. Njihovo srce je i dalje radilo ubrzano, ali ovo je znatno zdraviji kardiovaskularni profil. I zapravo dosta podsjeća na radosne i odvažne trenutke. Kroz život prepun stresnih iskustava, ova biološka promjena može biti razlika između srčanog udara uzrokovanog stresom u 50-toj godini i srećnog života do 90-te. I ovo je upravo ono što nova nauka o stresu razotkriva, da je važno kako 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 se i moj cilj kao zdravstvenog psihologa promijenio. Više ne želim da se otarasim vašeg stresa. Želim da vas učinim boljim u stresu. I upravo smo učinili jednu malu intervenciju. Ako ste podigli ruku i rekli da ste imali jako stresnu prošlu godinu, mogli smo vam spasiti život, jer sljedeći put kada vam srce ubrza od stresa, sjetićete se ovog govora i pomislićete, moje tijelo mi pomaže da prevaziđem ovaj izazov. A kada tako gledate na stres, vaše vam tijelo povjeruje,
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 provela deceniju demonizujući stres kako bih ga se oslobodila, tako da ćemo da uradimo još jednu intervenciju. Želim da vam kažem nešto o najpodcjenjenijem aspektu reakcije na stres a ideja je ova:
To understand this side of stress,
Stres vas čini društvenim.
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.
Kako biste razumjeli ovu stranu stresa, moramo govoriti o hormonu, oksitocinu, mada znam da je oksictocin već postao popularniji od bilo kog hormona. Već je zaradio i nadimak, hormon milovanja, jer se oslobađa kada nekoga zagrlite. Ali to je samo mali dio onoga šta on radi.
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 neuro-hormon. On pažljivo reguliše vaše moždane socijalne instinkte. Priprema vas za stvari koje jačaju vaše bliske odnose. Oksitocin čini da žudite za fizičkim kontaktom sa vašim prijateljima i porodicom. Pojačava empatiju. Čini vas spremnijim da pomognete i podržavate ljude do kojih vam je stalo. Neki ljudi čak predlažu da ušmrkavamo oksitocin kako bismo postali saosjećajniji i brižniji. Ali evo šta većina ljudi ne razumije u vezi sa oksitocinom. To je hormon stresa. Vaša hipofiza ga oslobađa kao dio reagovanja na stres. Dio je vaše reakcije na stres baš kao i adrenalin koji vam ubrzava rad srca. I kada je oksitocin oslobođen u stresnoj situaciji, on vas pokreće da tragate za podrškom. Vaša biološka reakcija na stres vas podstiče da kažete nekome kako se osjećate umjesto zatvaranja u sebe. Reakcija na stres čini da primijetite kada se neko u vašem životu muči kako biste podržavali jedni druge. Kada je život težak, reakcija na stres osigurava da se okružujete ljudima koji će se brinuti o vama.
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.
U redu, ali kako će vas to što znate sve ovo o stresu učiniti zdravijima? Pa, oksitocin ne utiče samo na mozak. Utiče i na tijelo, i jedna od glavnih uloga koje ima u tijelu jeste da zaštiti vaš kardiovaskularni sistem od efekata stresa. To je prirodni antibiotik. Takođe omogućava da krvni sudovi ostanu opušteni tokom stresa. Ali moj omiljeni uticaj na tijelo je zapravo njegov uticaj na srce. Vaše srce posjeduje receptore za ovaj hormon, i oksitocin omogućava srčanim ćelijama da se regenerišu i oporave od bilo kakvog oštećenja nastalog kao poljedica stresa. Ovaj hormon stresa ojačava 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.
i dobra stvar je to što su sve ove fizičke prednosti oksitocina pojačane socijalnim kontaktom i socijalnom podrškom, tako da kada posegnete za drugima kada ste pod stresom, bilo da tražite podršku ili da pomognete nekome, oslobađate još više ovog hormona, reakcija na stres postaje zdravija, a i brže se oporavljate od stresa. Mislim da je ovo nevjerovatno, to da vaša reakcija na stres ima ugrađen mehanizam za otpornost na stres, a taj mehanizam je ljudska povezanost.
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.
Želim da završim tako što ću vam reći nešto o još jednom istraživanju. I dobro poslušajte, jer ovo istraživanje vam takođe može spasiti život. Istraživanje je pratilo oko hiljadu odraslih u SAD-u, između 34 i 93 godine, i započeli su istraživanje pitanjem: "Koliko Vam je prethodna godina bila stresna?" Takođe su upitani: "Koliko ste vremena proveli pomažući prijateljima, komšijama, ljudima u Vašoj zajednici?" A potom su iskoristili javne podatke u narednih pet godina, kako bi saznali 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.
Prvo ružne vijesti: Za svako jako stresno iskustvo u životu, kao što je finansijska ili porodična kriza, rizik od umiranja se povećava za 30 procenata. Ali -- i nadam se da očekujete "ali" do sad -- ali to nije bilo tačno za sve. Ljudi koji su proveli vrijeme brinući se o drugima nijesu pokazali povećanu stopu smrtnosti uzrokovanu stresom. Nula. Brižnost 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 po vaše zdravlje nijesu neizbježni. Način na koji mislite i kako se ponašate može promijeniti vaše iskustvo stresa. Kada odlučite da svoju reakciju na stres posmatrate kao korisnu, stvarate biologiju odvažnosti. A kada pod stresom odlučite da se povežete sa drugima, stvarate otpornost. E sad, ne bih baš tražila još više stresnih iskustava u životu ali zbog ovih podaka počela sam da cijenim stres. Stres otvara put ka našim srcima. Saosjećajno srce koje pronalazi sreću i smisao u povezivanju sa drugima, i da, ubrzani rad srca, koje radi brže da bi vam dalo snagu i energiju, i kada odlučite da posmatrate stres na ovaj način, ne samo da postajete bolji u njemu, već dolazite do prilično značajnog zaključka. Počinjete da vjerujete sebi da se možete izboriti sa životnim izazovima, i pamtite da se više ne suočavate sami sa njima.
Thank you.
Hvala vam.
(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: Ono što nam govorite je nevjerovatno. Djeluje mi fenomenalno da mišljenje o stresu može toliko uticati na životni vijek. Kako bi se to odnosilo na savjet, kao na primjer, ako neko pravi životni izbor između, recimo, stresnog posla i posla koji to nije, da li je važno kojim putem će poći? Jednako je pametno poći za stresnijim poslom dok god vjerujete da se možete izboriti sa njim u neku ruku?
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 zasigurno znamo je da je traganje za smislom bolje za vaše zdravlje nego potreba da se izbjegne stres. Tako da bih rekla da je zaista najbolje da napravite izbor tako da idete za onim što ima smisla za vas u životu i da vjerujete da se možete izboriti sa stresom koji ide uz to.
CA: Thank you so much, Kelly. It's pretty cool.
K.A.: Hvala puno Keli. To je stvarno sjajno. K.M. Hvala vam.
(Applause)
(Aplauz)