쉐도잉 연습: How to Make Stress Your Friend | Kelly McGonigal | TED - YouTube로 영어 말하기 배우기

I have

⏸ 일시 정지

재생 속도:

215 문장

문장이 너무 짧거나 길면 Edit를 눌러 조정하세요.

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?

Mm-hmm.

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 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 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 900 to 96 in increments of 7.

You're going to do this out loud as fast as you can, starting with 996.

Go!

Go faster!

Faster, please.

You're going too slow.

Stop, stop, stop, 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.

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.

TRENDING

쉐도잉이란? 영어 실력을 빠르게 키우는 과학적 방법

쉐도잉(Shadowing)은 원래 전문 통역사 훈련을 위해 개발된 언어 학습 기법으로, 다언어 학자인 Dr. Alexander Arguelles에 의해 대중화된 방법입니다. 핵심 원리는 간단하지만 매우 강력합니다: 원어민의 영어를 들으면서 1~2초의 짧은 지연으로 즉시 소리 내어 따라 말하는 것——마치 '그림자(shadow)'처럼 화자를 따라가는 것입니다. 문법 공부나 수동적인 청취와 달리, 쉐도잉은 뇌와 입 근육이 동시에 실시간으로 영어를 처리하고 재현하도록 훈련합니다. 연구에 따르면 이 방법은 발음 정확도, 억양, 리듬, 연음, 청취력, 말하기 유창성을 크게 향상시킵니다. IELTS 스피킹 준비와 자연스러운 영어 소통을 원하는 분들에게 특히 효과적입니다.

☕ 커피 한 잔 사주기

ShadowingEnglish는 여러분의 지원 덕분에 100% 무료로 운영됩니다. 서버 및 AI 유지 비용이 많이 듭니다. 여러분의 커피 한 잔이 큰 힘이 됩니다! ��

PayPal로 기부하기

ShadowingEnglish.com – 영어 쉐도잉 연습

쉐도잉(Shadowing)으로 원어민처럼 영어를 말하세요. YouTube 영상을 한 문장씩 듣고 따라 말하며, 진짜 발음과 유창성을 키우세요. IELTS 학습자들이 선택한 방법.

쉐도잉 연습: How to Make Stress Your Friend | Kelly McGonigal | TED - YouTube로 영어 말하기 배우기

인기 동영상

이 수업에 대해

주요 어휘 및 구문

연습 팁

쉐도잉이란? 영어 실력을 빠르게 키우는 과학적 방법

쉐도잉 연습: How to Make Stress Your Friend | Kelly McGonigal | TED - YouTube로 영어 말하기 배우기

앱 다운로드

이 수업에 대해

주요 어휘 및 구문

연습 팁

쉐도잉이란? 영어 실력을 빠르게 키우는 과학적 방법