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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's 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've 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.

Okay, some bad news first.

People who experienced a lot of stress in the previous year had a 43 % increased risk of dying.

But that was only true for the people who also believed that stress is harmful for your health.

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.

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 you can see why the 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 nonverbal feedback like this

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.

996. Go faster.

Faster, please.

You're going too slow.

Stop.

That guy made a mistake.

We're going to have to start all over again.

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 gonna do one more intervention I want to

tell you about one of the most underappreciated aspects of the stress response

and the idea is this stress makes you social

to understand the 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.

100

Oxytocin is a neurohormone.

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It fine -tunes your brain's social instincts.

102

It primes you to do things that strengthen close relationships.

103

Oxytocin makes you crave physical contact with your friends and family.

104

It enhances your empathy.

105

It even makes you more willing to help and support the people you care about.

106

Some people have even suggested we should snort oxytocin to become more compassionate and caring.

107

But here's what most people don't understand about oxytocin.

108

It's a stress hormone.

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Your pituitary gland pumps this stuff out as part of the stress response.

110

It's as much a part of your stress response as the adrenaline that makes your heart pound.

111

And when oxytocin is released in the stress response, it is motivating you to seek support.

112

Your biological stress response is nudging you to tell someone how you feel, instead of bottling it up.

113

Your stress response wants to make sure you notice when someone else in your life is struggling, so that you can support each other.

114

When life is difficult, your stress response wants you to be surrounded by people who care about you.

115

okay

116

so how is knowing this side of stress going to make

117

you healthier well oxytocin doesn't only act on your brain it also acts on your body

118

and one of its main roles in your body is to

119

protect your cardiovascular system from the effects of stress it's a

120

natural anti -inflammatory it also helps your blood vessels stay relaxed during stress

121

but my favorite effect on the body is actually on the heart.

122

Your heart has receptors for this hormone.

123

And oxytocin helps heart cells regenerate and heal from any stress -induced damage.

124

This stress hormone strengthens your heart.

125

And the cool thing is, is that all of these physical benefits of oxytocin are enhanced by social contact and social support.

126

So when you reach out to others under stress, either to seek support or to help someone else, you release more of this hormone,

127

your stress response becomes healthier, and you actually recover faster from stress.

128

I find this amazing, that your stress response has a built -in mechanism for stress resilience.

129

And that mechanism is human connection.

130

I want to finish by telling you about one more study.

131

And listen up, because this study could also save a life.

132

this study tracked about a thousand adults in the united states and they ranged in age from 34 to 93

133

and they started the study by asking how much stress have you experienced in the last year

134

they also asked how much time have you spent helping out friends neighbors people in your community

135

and then they use public records for the next five years to find out who died

136

okay so the bad news first for every major stressful life experience like financial difficulties

137

or family crisis that increased the risk of dying by 30 percent

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but and i hope you are expecting a but by now

139

but that wasn't true for everyone people who spent time caring for others,

140

showed absolutely no stress -related increase in dying, zero.

141

Caring created resilience.

142

And so we see once again that the harmful effects of stress on your health are not inevitable.

143

How you think and how you act can transform your experience of stress.

144

When you choose to view your stress response as helpful you create the biology of courage and

145

when you choose to connect with others under stress you can

146

create resilience now i wouldn't necessarily ask for more stressful experiences in my life

147

but this science has given me a whole new appreciation for stress us.

148

Stress gives us access to our hearts, the compassionate heart that finds joy and meaning in connecting with others.

149

And yes, you're a pounding physical heart working so hard to give you strength and energy.

150

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.

151

You're saying that you can trust yourself to handle life's challenges.

152

And you're remembering that you don't have to face them alone.

153

Thank you.

154

I mean this is kind of amazing what you're telling us.

155

It's just it seems amazing to me that a belief about stress can make so much difference to someone's life expectancy.

156

How would that extend to advice like

157

if someone's making a lifestyle choice between say a stressful job

158

and a non -stressful job is it does it matter that

159

which way they go that it's it's equally wise to go for the stressful job

160

so long as you believe that you can handle it in some sense?

161

Yeah and one thing we know for certain is

162

that chasing meaning is better for your health than trying to avoid discomfort and

163

so I would say that's really the best way to make

164

decisions is go after what it is it creates meaning in your life

165

and then trust yourself to handle the stress that follows thank you so much Kelly

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Vocabulario y notas de pronunciación para esta lección

Esta lección de conversación se basa en el vídeo “TED 中英雙語字幕: 如何讓壓力成為你的朋友”. Las palabras que más se repiten: stress, response, study, oxytocin. Este vídeo tiene 165 frases y 1993 palabras para practicar shadowing. La parte hablada dura 14:17. El hablante mantiene un ritmo constante de unas 140 palabras por minuto, cómodo para el shadowing. El 86 % de las palabras está entre las 3.000 más comunes del inglés; conviene repasar el resto antes de empezar.

Vocabulario clave de este vídeo

15 palabras del vídeo que vale la pena aprender, con su pronunciación y significado:

Palabra	Pronunciación	Significado
distress sustantivo	/dɪˈstɹɛs/	distrés, distress
hormone sustantivo	/ˈhoɹmoʊn/	hormona
stressful adjetivo	/ˈstɹɛsfəl/	estresoso, estresante
helpful adjetivo	/ˈhɛlp.fl̩/	servicial, adyuvante
harmful adjetivo	/ˈhɑɹmfl̩/	perjudicial, perjudicador
confession sustantivo	/kənˈfɛʃən/	confesión
participant sustantivo	/pɑːɹˈtɪsəpənt/	participante, partícipe
cardiovascular adjetivo	/ˌkɑːdi.əʊˈvæskjʊlə(ɹ)/	cardiovascular
vessel sustantivo	/ˈvɛsəl/	embarcación, barco
resilience sustantivo	/ɹɪˈzɪl.ɪ.əns/	resiliencia
belief sustantivo	/bɪˈliːf/	creencia
connect verbo	/kəˈnɛkt/	conectar, empalmar
courage sustantivo	/ˈkʌ.ɹɪd͡ʒ/	coraje, valor
biological adjetivo	/ˌbaɪ.əˈlɑ.d͡ʒɪ.kəl/	biológico
estimate sustantivo	/ˈɛs.tɪ.mət/	presupuesto, estimación

Phrasal verbs que vas a escuchar

Palabra	Significado
find out verbo	averiguar, anoticiarse
stress out verbo	agobiar, estresar
go through verbo	atravesar
go up verbo	subir

Frases que vale la pena repetir

Frases cortas y completas del vídeo que puedes reutilizar en la conversación diaria:

Who's experienced a lot of stress?
We're going to have to start all over again.
You're not very good at this, are you?
If you're breathing faster, it's no problem.
It's getting more oxygen to your brain.

Gramática en este vídeo

Las estructuras que más usa el hablante, con las palabras exactas del vídeo:

Estructura	En el vídeo
Present perfect continuous have/has been + -ing — una acción que empezó antes y continúa	I've been teaching · I've been telling · I've been spending
Voz pasiva be + participio pasado — importa lo que ocurre, no quién lo hace	have been trained · has been trained · was energized
Present perfect have/has + participio pasado — una acción pasada que sigue importando ahora	you've experienced · I've turned · I've changed
Oraciones de relativo who / which + oración — información extra sobre una persona o cosa	People who experienced · people who also · people who had

Pronunciación a tener en cuenta

El hablante usa 31 contracciones y formas reducidas, como you're, I've, don't. Dilas en su forma corta, tal como las oyes.

Los sonidos de “th”: breathe /bɹiːð/, strengthen /ˈstɹɛŋ(k)θən/, mathematics /mæθ(.ə)ˈmæt.ɪks/, empathy /ˈɛmpəθi/, rethink /ɹiːˈθɪŋk/
Los sonidos de “sh” y “zh”: confession /kənˈfɛʃən/, intervention /ɪntɚˈvɛnʃən/, compassionate /kəmˈpæʃənət/, associate /əˈsoʊʃi.ət/, appreciation /əˌpɹiː.ʃiˈeɪ.ʃən/
Palabras largas — cuida el acento: participant /pɑːɹˈtɪsəpənt/, cardiovascular /ˌkɑːdi.əʊˈvæskjʊlə(ɹ)/, resilience /ɹɪˈzɪl.ɪ.əns/, biological /ˌbaɪ.əˈlɑ.d͡ʒɪ.kəl/, mechanism /ˈmɛk.ə.nɪ.zəm/

Sonidos difíciles para hispanohablantes:

s + consonante al inicio — sin añadir una “e” delante: stressful /ˈstɹɛsfəl/, strengthen /ˈstɹɛŋ(k)θən/, sweat /swɛt/, snort /snɔɹt/
/v/ — no es /b/: los dientes tocan el labio inferior: cardiovascular /ˌkɑːdi.əʊˈvæskjʊlə(ɹ)/, vessel /ˈvɛsəl/, intervention /ɪntɚˈvɛnʃən/, reveal /ɹɪˈviːl/, recover /ɹɪˈkʌvɚ/
/z/ — sonora, no /s/: resilience /ɹɪˈzɪl.ɪ.əns/, mechanism /ˈmɛk.ə.nɪ.zəm/, anxiety /æŋˈzaɪ.əti/, demonize /ˈdiːmənaɪz/, demoralize /dɪˈmɒɹəlaɪz/

Cómo practicar con este vídeo

Escucha el vídeo entero una vez sin hablar y anota las palabras que no conoces.
Haz shadowing frase por frase a velocidad normal, repitiendo cada una hasta que tu ritmo coincida con el del hablante.
Grábate y compara con el original, prestando atención a palabras como distress, hormone, stressful.

¿Qué es la Técnica de Shadowing?

Shadowing es una técnica de aprendizaje de idiomas respaldada por la ciencia, desarrollada originalmente para la formación de intérpretes profesionales y popularizada por el políglota Dr. Alexander Arguelles. El método es simple pero poderoso: escuchas audio en inglés nativo y lo repites en voz alta de inmediato, como una sombra que sigue al hablante con solo 1-2 segundos de retraso. A diferencia de la escucha pasiva o los ejercicios de gramática, el shadowing obliga a tu cerebro y músculos de la boca a procesar y reproducir simultáneamente patrones de habla reales. Las investigaciones muestran que mejora significativamente la precisión de la pronunciación, la entonación, el ritmo, el habla conectada, la comprensión auditiva y la fluidez al hablar, convirtiéndola en una de las metodologías más efectivas para la preparación del IELTS Speaking y la comunicación en inglés en el mundo real.

Técnica de shadowing: lee la guía completa paso a paso →

Shadowing Practice: TED 中英雙語字幕: 如何讓壓力成為你的朋友 - Learn English Speaking with Video

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