第一篇：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(xué)心理學(xué)家的一篇關(guān)于壓力的演講稿，在演講中她列舉了她的兩項(xiàng)證明，說(shuō)壓力是否影響你，取決于你對(duì)壓力的態(tài)度，下面是第一公文網(wǎng)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(duì)我坦白，如果相對(duì)來(lái)說(shuō)，你去年壓力不大的，請(qǐng)舉手，有嗎?那覺(jué)得承受的壓力算普通的呢?有沒(méi)有倍覺(jué)壓力的?看來(lái)我們都一樣。

我要坦承的是，我是一名健康心理學(xué)家，我的職責(zé)就是讓人們更健康快樂(lè)。不過(guò)我擔(dān)心自己這10年來(lái)傳授的與壓力有關(guān)的內(nèi)容，恐怕弊多于利。這些年我不斷跟人說(shuō)，壓力會(huì)讓人生病，患有從一般感冒到心血管疾病的風(fēng)險(xiǎn)都隨之升高?；旧衔野褖毫Ξ?dāng)作敵人，但我對(duì)壓力的看法已經(jīng)變了，而我今天就是要讓你們改觀(guān)。

先來(lái)談讓我對(duì)壓力另有看法的研究。這研究追蹤在美國(guó)的3萬(wàn)名成人歷時(shí)8年，研究首先問(wèn)這些人「去年你感受到了多大壓力?」，同時(shí)問(wèn)他們「你相信壓力有礙健康嗎?」，之后研究人員以公開(kāi)的死亡統(tǒng)計(jì)找出參與者中去逝的人。

好，先說(shuō)壞消息：前一年壓力頗大的人死亡的風(fēng)險(xiǎn)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(fēng)險(xiǎn)就不會(huì)升高。事實(shí)上，與壓力相對(duì)較小的研究參與者相比，這樣的人死亡風(fēng)險(xiǎn)反而最低。

研究人員花了8年追蹤死亡案例18.2萬(wàn)，美國(guó)人過(guò)早離世原因并不是壓力本身，而是認(rèn)為壓力有害的這個(gè)想法。估計(jì)超過(guò)2萬(wàn)人符合這情形。若估計(jì)正確，「相信壓力有害」就成為美國(guó)去年的第15大死因，致死率更勝皮膚癌、愛(ài)滋病和謀殺。

你們應(yīng)能體會(huì)為何這研究讓我擔(dān)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(duì)壓力的看法，是否能促進(jìn)健康?顯然科學(xué)對(duì)此抱以肯定，改變看待壓力的方式，生理上的壓力反應(yīng)亦隨之改變。

1、第一項(xiàng)研究

如果你此刻的確在(社會(huì)壓力測(cè)試的)研究中，你或許已經(jīng)有點(diǎn)兒承受不住了。你的心跳開(kāi)始加快，你的呼吸開(kāi)始便急促，可能還會(huì)開(kāi)始冒汗。通常，我們認(rèn)為這些生理上的變化是緊張的表現(xiàn)，說(shuō)明我們無(wú)法很好的應(yīng)對(duì)壓力。

但是，如果我們將這些表現(xiàn)看做是身體進(jìn)入備戰(zhàn)狀態(tài)的表現(xiàn)會(huì)怎么樣?在哈佛大學(xué)的一項(xiàng)研究中，參與者正是這么被告知的。實(shí)驗(yàn)參與者進(jìn)入社會(huì)壓力測(cè)試之前被告知，他們面對(duì)壓力時(shí)的反應(yīng)是有益的。心跳加速是為下一步行為做準(zhǔn)備。如果你的呼吸變急促，沒(méi)關(guān)系，它會(huì)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(fā)現(xiàn)是，他們的生理反應(yīng)也隨情緒有了變化。

2、第二項(xiàng)研究

我想通過(guò)另一個(gè)研究來(lái)結(jié)束今天的演講。聽(tīng)好咯，因?yàn)檫@項(xiàng)研究可以救命。這項(xiàng)研究在美國(guó)找了1000個(gè)年齡在34歲到93歲間的人，他們通過(guò)一個(gè)問(wèn)題開(kāi)始了該研究：“去年的你，感受到了多大的壓力?”他們還問(wèn)了另一個(gè)問(wèn)題：“你花了多少時(shí)間幫助朋友、鄰居和社區(qū)里的其他人?”接著他們用接下來(lái)五年的公共記錄來(lái)看參與者中有誰(shuí)去世了。

那好，先說(shuō)壞消息：生活中每個(gè)重大的壓力事件，例如財(cái)政困難或者家庭危機(jī)，會(huì)增加30%的死亡風(fēng)險(xiǎn)。但是，我估計(jì)你們也在期待這個(gè)“但是”，并不是對(duì)每個(gè)人都是那樣。那些花時(shí)間關(guān)心其他人的人完全沒(méi)有體現(xiàn)出壓力相關(guān)的死亡風(fēng)險(xiǎn)。零風(fēng)險(xiǎn)。關(guān)心讓我們更有韌性。

于是我們?cè)俅慰吹綁毫?duì)于健康的有害影響并不是不可避免的。如何對(duì)待和應(yīng)對(duì)壓力可以轉(zhuǎn)變你面對(duì)壓力的體驗(yàn)。當(dāng)你選擇將壓力反應(yīng)視為有益的，你會(huì)在生理上變得有勇氣。當(dāng)你選擇壓力下與他人溝通，你的生命會(huì)更有韌性。kellymcgonigalted演講視頻 相關(guān)推薦： ted演講稿大全

第二篇：《自控力：和壓力做朋友》讀后感

我讀《自控力：和壓力做朋友》的體會(huì)

樊沁霖

初讀《自控力：和壓力做朋友》，覺(jué)得比較生澀，國(guó)外學(xué)者寫(xiě)的書(shū)再翻譯過(guò)來(lái)總覺(jué)得缺少一種原汁原味，更何況本書(shū)作者“野心”很大，生物科學(xué)、社會(huì)科學(xué)全部上陣，試圖全方位的來(lái)解讀壓力對(duì)人的影響以及如何應(yīng)對(duì)壓力，思路寬、思維跳躍性大，讓像我這樣習(xí)慣了讀讀小雜文、短篇小說(shuō)的讀者總感覺(jué)無(wú)從下手，幾次拿起書(shū)本又放下，漸漸就被我束之高閣。機(jī)緣巧合，無(wú)意中在網(wǎng)絡(luò)上找到“自控力”的有聲讀物，便想“看書(shū)”不行那就聽(tīng)別人“讀書(shū)”吧，興許是夜深人靜更適合讀書(shū)，慢慢的也就看出了一點(diǎn)點(diǎn)門(mén)道。

一、理清壓力概念—壓力與意義掛鉤

《自控力：和壓力做朋友》一書(shū)中，首先給人以深刻印象的就是它對(duì)壓力的定義，按照慣常思維，我們總是把壓力歸入消極的概念，看到壓力二字就很容易聯(lián)想不堪重壓、無(wú)法喘氣的形象。但是作者卻站在科學(xué)的角度給壓力下了新的定義，即壓力就是你在乎的東西發(fā)生危險(xiǎn)時(shí)引起的反應(yīng)。一方面“這個(gè)定義足夠大，可以涵蓋交通阻塞引起的沮喪和失去事物的痛楚”,更重要的是這個(gè)定義隱含了有關(guān)壓力的一個(gè)重要真相，即“壓力和意義無(wú)法分割。對(duì)不在乎的事情，你不會(huì)感到壓力；不經(jīng)受壓力，你也無(wú)法開(kāi)創(chuàng)有意義的生活?！?/p>

這與我們國(guó)家一句老話(huà)“無(wú)欲則剛”是不謀而合的，沒(méi)有欲望就能夠超然物外，就能不受壓力控制，但是對(duì)于我們這些普通人特別是處于社會(huì)發(fā)展日新月異的這一輩人而言，“無(wú)欲則剛”只能是一種理想狀態(tài)，《自控力》一書(shū)給出的定義無(wú)疑有著更廣的適應(yīng)范圍。而且“無(wú)欲則剛”也不一定代表著人生的理想狀態(tài)。學(xué)生時(shí)代壓力來(lái)自于父母的期待，學(xué)習(xí)任務(wù)重多，想玩又不敢懈怠，生怕成績(jī)不好引起父母不滿(mǎn)；參加工作之后，壓力來(lái)自升遷的意愿，上級(jí)的認(rèn)可、同事的口碑都讓人感覺(jué)壓力倍增。反過(guò)來(lái)講，當(dāng)父母不再寄予厚望或者學(xué)生不在乎父母的想法，就容易破罐子破摔，學(xué)習(xí)一落千丈；當(dāng)覺(jué)得升遷無(wú)望，有“船到碼頭車(chē)到站”的想法時(shí)，恐怕也難以保持工作的積極性，由此可見(jiàn)有壓力也不一定是壞事。

二、正確認(rèn)識(shí)壓力—嘗試和壓力做朋友

在理清概念的基礎(chǔ)上，作者對(duì)“和壓力做朋友”這個(gè)主題進(jìn)行了延伸，我印象最深刻的是書(shū)中這樣一個(gè)實(shí)驗(yàn)，實(shí)驗(yàn)對(duì)象分為3個(gè)小組，A組被灌輸“壓力有益”的觀(guān)點(diǎn)，B組采取看電影、聽(tīng)歌等形式放松，C組作為參照組，然后3個(gè)組同時(shí)去進(jìn)行壓力測(cè)試。結(jié)果是B、C兩組沒(méi)有什么明顯區(qū)別，而A組在壓力測(cè)試下的表現(xiàn)要明顯好過(guò)后兩個(gè)組別，由此可以看出積極面對(duì)壓力的人才會(huì)有不一樣的表現(xiàn)。

我們也常說(shuō)適度的壓力產(chǎn)生動(dòng)力，提倡的也是正視壓力、接受壓力。結(jié)合對(duì)壓力這個(gè)概念的定義，我認(rèn)為長(zhǎng)期保持適度的壓力的根源是尋求到“有效而持續(xù)的意義”,從而找到源源不斷的內(nèi)生動(dòng)力。前面提到的“破罐子破摔”、“船到碼頭車(chē)到站”是比較普遍的現(xiàn)象，但是生活中我們也可以看到許許多多不一樣的例子，“懸梁刺股”“鑿壁偷光”都不是父母左右出來(lái)的行為，現(xiàn)在我們?cè)u(píng)判教師是否優(yōu)秀的一個(gè)重要標(biāo)準(zhǔn)也是能否調(diào)動(dòng)學(xué)生的積極性，能否變“要我學(xué)”為“我要學(xué)”;在工作中，無(wú)論是革命年代為共產(chǎn)主義奮斗終身的烈士還是和平年代奉獻(xiàn)不止的楊善洲，離開(kāi)了職務(wù)的吸引力還是保持了持久的熱情。探尋壓力的奧秘，把我們帶到了另外一個(gè)嚴(yán)肅的命題，那就是生命應(yīng)有的意義。

三、消除孤立思維—不做孤獨(dú)的戰(zhàn)士

“情緒低落時(shí)，我有覺(jué)得別人都比我幸福的傾向”“苦苦掙扎時(shí)，我有覺(jué)得別人一定比我輕松的傾向”,這就是孤立思維，我們本能的高估別人的幸福感、低估他人承受的壓力與痛苦。這個(gè)觀(guān)點(diǎn)的沖擊力很大，長(zhǎng)期以來(lái)，我們所受的教育一方面是“男兒有淚不輕彈”,在外人面前表現(xiàn)自己的脆弱是可恥的；另一方是“知人知面不知心”,在外人面前表現(xiàn)自己的弱點(diǎn)是可怕的，因此我們?cè)谖⑿排笥讶Α⒃谖⒉┥峡吹降耐撬藭裥腋５恼掌?，社交媒體“讓我們產(chǎn)生了更大的壓力感”.在這個(gè)段落里，作者引入了兩個(gè)概念，一個(gè)是聯(lián)結(jié)的能力，這是“即使在最黑暗時(shí)刻”也能保持韌性的能力，具備聯(lián)結(jié)能力的思維方式是與孤立思維截然不同的，他們?cè)凇扒榫w低落時(shí)提醒自己世界上還有很多人和我感覺(jué)相同”、“當(dāng)事情不順時(shí)我會(huì)把困難視為所有人都會(huì)經(jīng)歷的生命中的一部分”,也更愿意公開(kāi)自己的掙扎，更樂(lè)于接受他人的幫助。另一個(gè)是視自我為資源，聯(lián)系到我們當(dāng)今的互聯(lián)網(wǎng)時(shí)代，用戶(hù)體驗(yàn)、用戶(hù)信息都是不可或缺的資源，個(gè)人的經(jīng)歷與想法也更加受到重視，因此無(wú)論是在工作中還是在生活里，都應(yīng)當(dāng)保持積極開(kāi)放的心態(tài)，這也是收獲幸福感的秘訣。

古人常說(shuō)“書(shū)讀百遍，其義自見(jiàn)”,只是現(xiàn)在很難再找到學(xué)生階段那種靜心讀書(shū)的狀態(tài)，特別是出版業(yè)發(fā)達(dá)的今天，一本書(shū)到手可能就看個(gè)3-5頁(yè)覺(jué)得對(duì)了門(mén)路就愿意往下看，看不懂的就丟到一邊，這也導(dǎo)致了有的作者故意迎合讀者品味，盡揀些通俗的、意淫的內(nèi)容來(lái)博取眼球，造成了書(shū)籍市場(chǎng)魚(yú)龍混雜，拉低了讀者的欣賞水準(zhǔn)。回想求學(xué)的經(jīng)歷便應(yīng)感到獲取知識(shí)并不容易，覺(jué)得讀得容易的、易于理解的或者是因?yàn)橹蛔x到了點(diǎn)皮毛，或者經(jīng)過(guò)別人的深層次加工，這樣獲取的知識(shí)好比是暴發(fā)戶(hù)擁有的財(cái)富，看過(guò)的書(shū)也只是看過(guò)而不是看懂，終究是得之易失之易，《自控力》是一本好書(shū)，接下來(lái)我還將繼續(xù)品讀。

《自控力：和壓力做朋友》讀后感

劉緯農(nóng)

人就像彈簧，沒(méi)有壓力就不會(huì)有變化，有了壓力才有張力，你才會(huì)達(dá)到更高的高度，不然你的生活將是一池死水，激蕩不起一點(diǎn)漣漪。

讀完這本書(shū)讓我體會(huì)到一句話(huà)：“改變思維模式，人生將發(fā)生180度的轉(zhuǎn)變”.如果你的思維方式是扭曲的，負(fù)價(jià)值的，就不可能有一個(gè)幸福的人生，因?yàn)樨?fù)價(jià)值的意識(shí)會(huì)促使你去負(fù)價(jià)值的行動(dòng)。和壓力作朋友是就是改變?nèi)说囊环N固有思維模式，它是積極向上的，積極的心態(tài)可能會(huì)讓你產(chǎn)生一種努力學(xué)習(xí)、追求目標(biāo)的態(tài)度，進(jìn)而去付諸行動(dòng)。

要改變對(duì)壓力有害的看法，事實(shí)上是壓力對(duì)人是有促進(jìn)作用的，它讓人更有活力、更快樂(lè)、工作更高產(chǎn)。本書(shū)中多項(xiàng)調(diào)研結(jié)果證明了這點(diǎn)。作為一名普通的機(jī)關(guān)人員，要做的事情多且雜，雖然完成了交待的任務(wù)，但離領(lǐng)導(dǎo)的要求還遠(yuǎn)遠(yuǎn)不夠。領(lǐng)導(dǎo)的高標(biāo)準(zhǔn)對(duì)自身是一種鞭笞，也是一種壓力，它會(huì)讓你變的更優(yōu)秀。

壓力是你通往成功道路上的朋友?，F(xiàn)在的社會(huì)對(duì)我們年輕人是不“友善”的，高房?jī)r(jià)、工作壓力大、婚姻等問(wèn)題困擾著許多年輕人。前些年還喊出了“逃離北上廣”的口號(hào)，回到二三四線(xiàn)城市，找份穩(wěn)定的工作，不要再擠著早晨5、6點(diǎn)的地鐵趕著去上班。很多人回到了家鄉(xiāng)，發(fā)現(xiàn)生活很安逸，沒(méi)有了壓力，反而受不了這種不“刺激”的生活，他們中的很多人愿意回去吸北京霾、擠地鐵、住太空艙。只因他們?cè)诖蟪鞘锌吹搅藢?shí)現(xiàn)自我價(jià)值的希望，他們把這份壓力變成他們通過(guò)前方的資源，激發(fā)出人的潛能。

回到了修水工作，碰不到大城市的高房?jī)r(jià)和空氣等困擾，但是在組織部門(mén)工作，壓力也是很大的。原來(lái)是專(zhuān)注于技術(shù)工作，對(duì)數(shù)字精準(zhǔn)度負(fù)責(zé)，不要去考慮其它的，現(xiàn)在要求你學(xué)會(huì)十指彈鋼琴，哪一樣都不能差。在縣關(guān)工委工作，老領(lǐng)導(dǎo)們都是有著豐富的工作經(jīng)驗(yàn)和人生閱歷，工作上不能有一點(diǎn)馬虎，他們都有著一雙“火眼金睛”,這種工作上的壓力不言而喻，這種壓力也是對(duì)個(gè)人韌性的一種考驗(yàn)。所以，沒(méi)什么問(wèn)題解決不了，只要我努力，積極向上正能量，碰到壓力上上上。

第三篇：TED英語(yǔ)演講稿：如何跟壓力做朋友_1

TED英語(yǔ)演講稿：如何跟壓力做朋友

壓力大，怎么辦?壓力會(huì)讓你心跳加速、呼吸加快、額頭冒汗!當(dāng)壓力成為全民健康公敵時(shí)，有研究顯示只有當(dāng)你與壓力為敵時(shí)，它才會(huì)危害你的健康。心理學(xué)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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第四篇：《自控力:和壓力做朋友》讀后感1000字

《自控力:和壓力做朋友》讀后感1000字

原創(chuàng)： 左彧

聽(tīng)完這本書(shū)，我最大地收獲是作者質(zhì)疑既有科學(xué)理論的依據(jù)——把小白鼠的被化學(xué)制劑注射或受虐待產(chǎn)生了致死的生理反應(yīng)，推演為人類(lèi)感受后壓力會(huì)導(dǎo)致病變的結(jié)論，從而認(rèn)為壓力是有害的。而實(shí)際上這并不正確，甚至聽(tīng)上去都不和邏輯！

其實(shí)我們?cè)诤芏嗲闆r下，都會(huì)把一種現(xiàn)象用理所當(dāng)然的邏輯“通感”化，從而得出一個(gè)貌似正確的結(jié)論。驀然回首，我們吃的絕大多數(shù)西藥都是這種采用的動(dòng)物實(shí)驗(yàn)得出的藥物反應(yīng)結(jié)論，真是細(xì)思極恐！

這種以管窺豹的事情讓我想起高中參加作文競(jìng)賽時(shí)的那篇零分作文。那是一篇議論文，給出的場(chǎng)景是：某市搞了一次調(diào)查，組織全市數(shù)十名三好學(xué)生考試，結(jié)果考完后考場(chǎng)留下很多稿紙。就此要我們論一論這一代學(xué)生的綜合素質(zhì)為何如此不堪。我覺(jué)得這種調(diào)查方式太過(guò)以偏概全，就洋洋灑灑針地砭了一番。結(jié)果創(chuàng)下了學(xué)校作文競(jìng)賽零分的紀(jì)錄，恐怕至今無(wú)人能破吧。

還是言歸正傳吧。壓力是一種對(duì)在乎事務(wù)發(fā)生負(fù)面意外而產(chǎn)生的中性情緒體驗(yàn)。就好像我們被碰到會(huì)疼，吃了酸的會(huì)產(chǎn)生唾液一樣。它是一種生理的警示，正是由于產(chǎn)生了壓力人們才會(huì)重視、才會(huì)思考、才會(huì)努力，也才會(huì)人為地使事務(wù)向期望的方向發(fā)展。所以壓力對(duì)事物的發(fā)展是正向的。

壓力對(duì)人們身心產(chǎn)生什么樣作用，其實(shí)是歸結(jié)于人們自己如何主觀(guān)認(rèn)知壓力的?！罢J(rèn)為壓力會(huì)對(duì)身心有害”這種意識(shí)，才是對(duì)身心有損害的。這就好比饑餓感，正是因?yàn)槲覀冃枰M(jìn)食，當(dāng)身體缺乏食物時(shí)就會(huì)感到餓，這本身是正常的，這樣才會(huì)促使自己吃東西補(bǔ)充能量，否則你會(huì)虛脫，只不過(guò)我們覺(jué)得饑餓這種感受是不舒適的。但若果你認(rèn)為饑餓感對(duì)身體有害，不是去吃東西而是因此夜不能寐或者去吃藥麻痹這種感受，那對(duì)身體才是有傷害的。又或者你采取不間斷地吃東西來(lái)杜絕產(chǎn)生饑餓感，()那么至少你的腸胃會(huì)也會(huì)因此出毛病。其實(shí)當(dāng)在乎的事物發(fā)生偏離，我們感受到壓力時(shí)，積極地采取措施予以糾正，使其達(dá)到自己的預(yù)期或者加以理性地加以分析及時(shí)調(diào)整自己的預(yù)期，正是“變壓力為動(dòng)力”的意義。

所以從行為學(xué)的角度來(lái)分析：“感受——認(rèn)知——行為”是我們對(duì)待事物的三個(gè)環(huán)節(jié)，而我們往往會(huì)把感受等同于認(rèn)知，缺乏理性地分析，從而采取了錯(cuò)誤的行為。所以說(shuō)跟著感覺(jué)走往往是很不靠譜的。

壓力產(chǎn)生于我們遇到的矛盾和挑戰(zhàn)，是人們不適應(yīng)的一種心里反應(yīng)。人終其一生都會(huì)有壓力相伴，概莫能外：嬰幼兒受驚嚇或餓了，有壓力會(huì)哭、會(huì)鬧；學(xué)生少年面臨考試，有壓力會(huì)緊張焦急；成年人迫于生計(jì)、急于發(fā)展有壓力，會(huì)恐懼彷徨、積心處慮；老年人望子成龍，有壓力會(huì)寢食難安、身心憔悴……

所以既然是無(wú)可避免的東西，那么唯有調(diào)整自己的心態(tài)，積極地認(rèn)知壓力才能正確的應(yīng)對(duì)，讓我們進(jìn)入新的適應(yīng)狀態(tài)。

畢竟所有的人生都有兩個(gè)節(jié)點(diǎn)是一樣的，那就是生和死。這兩點(diǎn)之間的人生線(xiàn)段人盡不同，可誰(shuí)都愿意它是美好的，所以請(qǐng)理性地接受這期間的幸福、痛苦、輕松與壓力吧！

第五篇：TED英語(yǔ)演講稿：如何跟壓力做朋友（共）

壓力大，怎么辦?壓力會(huì)讓你心跳加速、呼吸加快、額頭冒汗!當(dāng)壓力成為全民健康公敵時(shí)，有研究顯示只有當(dāng)你與壓力為敵時(shí)，它才會(huì)危害你的健康。心理學(xué)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)