シャドーイング練習: How to Make Stress Your Friend | Kelly McGonigal | TED - YouTubeで英語スピーキングを学ぶ
C1
I have
215 文
文が短すぎたり長すぎる場合は、Editをタップして調整してください。
1
I have
2
a confession to make.
3
But first, I want you to make a little confession to me.
4
In the past year, I want you to just raise your hand if you've experienced relatively little stress.
5
Anyone?
6
Mm-hmm.
7
How about a moderate amount of stress?
8
Who's experienced a lot of stress?
9
Yeah, me too.
10
But that is not my confession.
11
My confession is this.
12
I am a health psychologist,
13
and my mission is to help people be happier and healthier.
14
But I fear that something I've been teaching for the last 10 years is doing more harm than good.
15
and it has to do with stress.
16
For years, I've been telling people, stress makes you sick.
17
It increases the risk of everything from the common cold to cardiovascular disease.
18
Basically, I've turned stress into the enemy.
19
But I've changed my mind about stress,
20
and today, I want to change yours.
21
Let me start with the study that made me rethink my whole approach to stress.
22
This study tracked 30,000 adults in the United States for eight years.
23
And they started by asking people,
24
how much stress have you experienced in the last year?
25
They also asked, do you believe that stress is harmful for your health?
26
And then they used public death records to find out who died.
27
Okay.
28
Some bad news first.
29
People who experienced a lot of stress in the previous year had a 43% increased risk of dying.
30
But that was only true for the people who also believed that stress is harmful for your health.
31
People who experienced a lot of stress but did not view stress as harmful were no more likely to die.
32
In fact, they had the lowest risk of dying of anyone in the study,
33
including people who had relatively little stress.
34
Now, the researchers estimated that over the eight years they were tracking deaths,
35
182,000 Americans died prematurely, not from stress,
36
but from the belief that stress is bad for you.
37
That is over 20,000 deaths a year.
38
Now, if that estimate is correct,
39
that would make believing stress is bad for you the 15th largest cause of death in the United States last year,
40
killing more people than skin cancer, HIV, AIDS, and homicide.
41
You can see why this study freaked me out.
42
Here I've been spending so much energy telling people stress is bad for your health.
43
So this study got me wondering,
44
can changing how you think about stress make you healthier?
45
And here the science says yes.
46
When you change your mind about stress,
47
you can change your body's response to stress.
48
Now, to explain how this works,
49
I want you all to pretend that you are participants in a study designed to stress you out.
50
It's called the social stress test.
51
You come into the laboratory,
52
and you're told you have to give a five-minute impromptu speech
53
on your personal weaknesses to a panel of expert evaluators sitting right in front of you,
54
and to make sure you feel the pressure,
55
there are bright lights and a camera in your face,
56
kind of like this.
57
And the evaluators have been trained to give you discouraging nonverbal feedback, like this.
58
Now that you're sufficiently demoralized,
59
time for part two, a math test.
60
And, unbeknownst to you, the experimenter has been trained to harass you during it.
61
Now, we're going to all do this together.
62
It's going to be fun.
63
For me.
64
Okay.
65
I want you all to count backwards from 900 to 96 in increments of 7.
66
You're going to do this out loud as fast as you can, starting with 996.
67
Go!
68
Go faster!
69
Faster, please.
70
You're going too slow.
71
Stop, stop, stop, stop!
72
That guy made a mistake.
73
We're going to have to start all over again.
74
You're not very good at this, are you?
75
Okay, so you get the idea.
76
Now, if you were actually in this study,
77
you'd probably be a little stressed out.
78
Your heart might be pounding,
79
you might be breathing faster,
80
maybe breaking out into a sweat.
81
And normally, we interpret these physical changes as anxiety or signs that we aren't coping very well with the pressure.
82
But what if you viewed them instead as signs that your body was energized,
83
was preparing you to meet this challenge?
84
Now, that is exactly what participants were told in a study conducted at Harvard University.
85
Before they went through the social stress test,
86
they were taught to rethink their stress response as helpful.
87
That pounding heart is preparing you for action.
88
If you're breathing faster, it's no problem.
89
It's getting more oxygen to your brain.
90
And participants who learned to view the stress response as helpful for their performance,
91
well, they were less stressed out, less anxious, more confident.
92
But the most fascinating finding to me was how their physical stress response changed.
93
Now, in a typical stress response,
94
your heart rate goes up,
95
and your blood vessels constrict like this.
96
And this is one of the reasons that chronic stress is sometimes associated with cardiovascular disease.
97
It's not really healthy to be in this state all the time.
98
But in the study, when participants viewed their stress response as helpful,
99
their blood vessels stayed relaxed like this.
100
Their heart was still pounding,
101
but this is a much healthier cardiovascular profile.
102
it actually looks a lot like what happens in moments of joy and courage.
103
Over a lifetime of stressful experiences,
104
this one biological change could be the difference between a stress-induced heart attack at age 50 and living well into your 90s.
105
And this is really what the new science of stress reveals,
106
that how you think about stress matters.
107
So my goal as a health psychologist has changed.
108
I no longer want to get rid of your stress.
109
I want to make you better at stress.
110
And we just did a little intervention.
111
If you raised your hand and said you'd had a lot of stress in the last year,
112
we could have saved your life.
113
Because hopefully, the next time your heart is pounding from stress,
114
you're going to remember this talk,
115
and you're going to think to yourself,
116
this is my body helping me rise to this challenge.
117
And when you view stress in that way,
118
your body believes you, and your stress response becomes healthier.
119
Now, I said, I have over a decade of demonizing stress to redeem myself from,
120
so we are going to do one more intervention.
121
I want to tell you about one of the most underappreciated aspects of the stress response.
122
And the idea is this.
123
Stress makes you social.
124
To understand this side of stress,
125
we need to talk about a hormone, oxytocin.
126
And I know, oxytocin has already gotten as much hype as a hormone can get.
127
It even has its own cute nickname,
128
the cuddle hormone, because it's released when you hug someone.
129
But this is a very small part of what oxytocin is involved in.
130
Oxytocin is a neurohormone.
131
It fine-tunes your brain's social instincts.
132
It primes you to do things that strengthen close relationships.
133
Oxytocin makes you crave physical contact with your friends and family.
134
It enhances your empathy.
135
It even makes you more willing to help and support the people you care about.
136
Some people have even suggested we should snort oxytocin to become more compassionate and caring.
137
But here's what most people don't understand about oxytocin.
138
It's a stress hormone.
139
Your pituitary gland pumps this stuff out as part of the stress response.
140
It's as much a part of your stress response as the adrenaline that makes your heart pound.
141
And when oxytocin is released in the stress response,
142
it is motivating you to seek support.
143
Your biological stress response is nudging you to tell someone how you feel instead of bottling it up.
144
Your stress response wants to make sure you notice
145
when someone else in your life is struggling so that you can support each other.
146
When life is difficult, your stress response wants you to be surrounded by people who care about you.
147
Okay, so how is knowing this side of stress going to make you healthier?
148
Well, oxytocin doesn't only act on your brain,
149
it also acts on your body.
150
And one of its main roles in your body is to protect your cardiovascular system from the effects of stress.
151
It's a natural anti-inflammatory.
152
It also helps your blood vessels stay relaxed during stress.
153
But my favorite effect on the body is actually on the heart.
154
Your heart has receptors for this hormone.
155
And oxytocin helps heart cells regenerate and heal from any stress-induced damage.
156
This stress hormone strengthens your heart.
157
And the cool thing is,
158
is that all of these physical benefits of oxytocin are enhanced by social contact and social support.
159
So when you reach out to others under stress,
160
either to seek support or to help someone else,
161
you release more of this hormone,
162
your stress response becomes healthier,
163
and you actually recover faster from stress.
164
I find this amazing that your stress response has a built-in mechanism for stress resilience.
165
And that mechanism is human connection.
166
I want to finish by telling you about one more study.
167
And listen up, because this study could also save a life.
168
This study tracked about 1,000 adults in the United States,
169
and they ranged in age from 34 to 93.
170
And they started the study by asking,
171
how much stress have you experienced in the last year?
172
They also asked, How much time have you spent helping out friends,
173
neighbors, people in your community?
174
And then they use public records for the next five years to find out who died.
175
Okay, so the bad news first.
176
For every major stressful life experience,
177
like financial difficulties or family crisis,
178
that increased the risk of dying by 30%.
179
But, and I hope you are expecting a but by now,
180
But that wasn't true for everyone.
181
People who spent time caring for others showed absolutely no stress-related increase in dying, zero.
182
Caring created resilience.
183
And so we see once again that the harmful effects of stress on your health are not inevitable.
184
How you think and how you act can transform your experience of stress.
185
When you choose to view your stress response as helpful,
186
you create the biology of courage.
187
And when you choose to connect with others under stress,
188
you can create resilience.
189
Now, I wouldn't necessarily ask for more stressful experiences in my life,
190
but this science has given me a whole new appreciation for stress.
191
Stress gives us access to our hearts.
192
The compassionate heart that finds joy and meaning in connecting with others.
193
And yes, your pounding physical heart,
194
working so hard to give you strength and energy.
195
And when you choose to view stress in this way,
196
you're not just getting better at stress,
197
you're actually making a pretty profound statement.
198
You're saying that you can trust yourself to handle life's challenges.
199
And you're remembering that you don't have to face them alone.
200
Thank you.
201
Thank you.
202
I mean, this is kind of amazing what you're telling us.
203
It seems amazing to me that a belief about stress can make so much difference to someone's life expectancy.
204
How would that extend to advice?
205
Like if someone's making a lifestyle choice between,
206
say, a stressful job and a non-stressful job,
207
does it matter which way they go,
208
that it's equally wise to go for the stressful job
209
so long as you believe that you can handle it in some sense?
210
Yeah, and one thing we know for certain is that chasing meaning is better for your health and trying to avoid discomfort.
211
And so I would say that's really the best way to make decisions
212
is go after what it is that creates meaning in your life and then trust yourself to handle the stress that follows.
213
Thank you so much, Kelly.
214
Thank you.
215
It's really cool.
アプリをダウンロード
話したすべての文をAIが採点
TRENDING
人気動画
このレッスンについて
このレッスンでは、ケリー・マクゴニガルのTEDトーク「ストレスを友達にする方法」に基づいて、ストレスに関する新しい考え方について学びます。英語のスピーキング練習を通じて、ストレスが健康に与える影響や、それに対する考え方を変えることが如何に重要であるかを理解し、自信を持って会話できるようになることを目指します。特に、shadow speechを活用した練習方法を取り入れて、リスニング力とスピーキング力を同時に向上させます。
重要な語彙とフレーズ
- ストレス (stress): 心理的、身体的な負担や緊張
- 健康 (health): 身体的および精神的な健全さ
- リスク (risk): 危険性や可能性
- 信念 (belief): 確信や考え方
- 社会的ストレステスト (social stress test): 人間関係の緊張を測るための実験
- 逆転の発想 (reframe): 考え方を変えること
練習のコツ
この動画は、リズムが速く、感情的なトーンもあるため、shadowing練習にぴったりです。以下のステップに従って実践してみてください：
- 動画を小さな部分に分けて再生します。その際、重要なフレーズや語彙に注目します。
- まずはリスニングを行い、内容を理解します。特にストレスに対する考え方の変化に注意を払います。
- 再生を一時停止し、自分の声でフレーズを繰り返します。英語スピーキング練習をする際は、発音やイントネーションを忠実に再現することが大切です。
- 動画の再生速度を少しずつ上げて、流暢さを増していきます。
- 最終的に、全体を通してシャドウイングを行い、英語での表現力を高めます。
このプロセスを繰り返すことで、自然な英語の響きやリズムを体得することができます。YouTubeで英語学習をしながら、自分のスピーキングを向上させましょう。
シャドーイングとは？英語上達に効果的な理由
シャドーイング（Shadowing）は、もともとプロの通訳者養成プログラムで開発された言語学習法で、多言語習得者として知られるDr. Alexander Arguelles によって広く普及されました。方法はシンプルですが非常に効果的：ネイティブスピーカーの英語を聞きながら、1〜2秒の遅延で声に出してすぐに繰り返す——まるで「影（shadow）」のように話者を追いかけます。文法ドリルや受動的なリスニングと異なり、シャドーイングは脳と口の筋肉が同時にリアルタイムで英語を処理・再現することを強制します。研究により、発音精度、抑揚、リズム、連音、リスニング力、そして会話の流暢さが大幅に向上することが確認されています。IELTSスピーキング対策や自然な英語コミュニケーションを目指す方に特におすすめです。