Prática de Shadowing: How to Make Stress Your Friend | Kelly McGonigal | TED - Aprenda a falar inglês com o YouTube
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I have
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I have
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a confession to make.
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But first, I want you to make a little confession to me.
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In the past year, I want you to just raise your hand if you've experienced relatively little stress.
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Anyone?
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Mm-hmm.
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How about a moderate amount of stress?
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Who's experienced a lot of stress?
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Yeah, me too.
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But that is not my confession.
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My confession is this.
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I am a health psychologist,
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and my mission is to help people be happier and healthier.
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But I fear that something I've been teaching for the last 10 years is doing more harm than good.
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and it has to do with stress.
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For years, I've been telling people, stress makes you sick.
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It increases the risk of everything from the common cold to cardiovascular disease.
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Basically, I've turned stress into the enemy.
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But I've changed my mind about stress,
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and today, I want to change yours.
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Let me start with the study that made me rethink my whole approach to stress.
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This study tracked 30,000 adults in the United States for eight years.
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And they started by asking people,
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how much stress have you experienced in the last year?
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They also asked, do you believe that stress is harmful for your health?
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And then they used public death records to find out who died.
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Okay.
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Some bad news first.
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People who experienced a lot of stress in the previous year had a 43% increased risk of dying.
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But that was only true for the people who also believed that stress is harmful for your health.
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People who experienced a lot of stress but did not view stress as harmful were no more likely to die.
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In fact, they had the lowest risk of dying of anyone in the study,
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including people who had relatively little stress.
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Now, the researchers estimated that over the eight years they were tracking deaths,
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182,000 Americans died prematurely, not from stress,
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but from the belief that stress is bad for you.
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That is over 20,000 deaths a year.
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Now, if that estimate is correct,
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that would make believing stress is bad for you the 15th largest cause of death in the United States last year,
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killing more people than skin cancer, HIV, AIDS, and homicide.
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You can see why this study freaked me out.
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Here I've been spending so much energy telling people stress is bad for your health.
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So this study got me wondering,
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can changing how you think about stress make you healthier?
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And here the science says yes.
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When you change your mind about stress,
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you can change your body's response to stress.
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Now, to explain how this works,
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I want you all to pretend that you are participants in a study designed to stress you out.
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It's called the social stress test.
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You come into the laboratory,
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and you're told you have to give a five-minute impromptu speech
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on your personal weaknesses to a panel of expert evaluators sitting right in front of you,
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and to make sure you feel the pressure,
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there are bright lights and a camera in your face,
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kind of like this.
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And the evaluators have been trained to give you discouraging nonverbal feedback, like this.
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Now that you're sufficiently demoralized,
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time for part two, a math test.
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And, unbeknownst to you, the experimenter has been trained to harass you during it.
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Now, we're going to all do this together.
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It's going to be fun.
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For me.
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Okay.
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I want you all to count backwards from 900 to 96 in increments of 7.
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You're going to do this out loud as fast as you can, starting with 996.
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Go!
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Go faster!
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Faster, please.
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You're going too slow.
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Stop, stop, stop, stop!
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That guy made a mistake.
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We're going to have to start all over again.
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You're not very good at this, are you?
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Okay, so you get the idea.
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Now, if you were actually in this study,
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you'd probably be a little stressed out.
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Your heart might be pounding,
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you might be breathing faster,
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maybe breaking out into a sweat.
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And normally, we interpret these physical changes as anxiety or signs that we aren't coping very well with the pressure.
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But what if you viewed them instead as signs that your body was energized,
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was preparing you to meet this challenge?
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Now, that is exactly what participants were told in a study conducted at Harvard University.
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Before they went through the social stress test,
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they were taught to rethink their stress response as helpful.
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That pounding heart is preparing you for action.
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If you're breathing faster, it's no problem.
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It's getting more oxygen to your brain.
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And participants who learned to view the stress response as helpful for their performance,
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well, they were less stressed out, less anxious, more confident.
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But the most fascinating finding to me was how their physical stress response changed.
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Now, in a typical stress response,
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your heart rate goes up,
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and your blood vessels constrict like this.
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And this is one of the reasons that chronic stress is sometimes associated with cardiovascular disease.
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It's not really healthy to be in this state all the time.
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But in the study, when participants viewed their stress response as helpful,
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their blood vessels stayed relaxed like this.
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Their heart was still pounding,
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but this is a much healthier cardiovascular profile.
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it actually looks a lot like what happens in moments of joy and courage.
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Over a lifetime of stressful experiences,
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this one biological change could be the difference between a stress-induced heart attack at age 50 and living well into your 90s.
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And this is really what the new science of stress reveals,
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that how you think about stress matters.
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So my goal as a health psychologist has changed.
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I no longer want to get rid of your stress.
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I want to make you better at stress.
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And we just did a little intervention.
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If you raised your hand and said you'd had a lot of stress in the last year,
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we could have saved your life.
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Because hopefully, the next time your heart is pounding from stress,
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you're going to remember this talk,
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and you're going to think to yourself,
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this is my body helping me rise to this challenge.
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And when you view stress in that way,
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your body believes you, and your stress response becomes healthier.
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Now, I said, I have over a decade of demonizing stress to redeem myself from,
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so we are going to do one more intervention.
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I want to tell you about one of the most underappreciated aspects of the stress response.
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And the idea is this.
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Stress makes you social.
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To understand this side of stress,
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we need to talk about a hormone, oxytocin.
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And I know, oxytocin has already gotten as much hype as a hormone can get.
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It even has its own cute nickname,
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the cuddle hormone, because it's released when you hug someone.
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But this is a very small part of what oxytocin is involved in.
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Oxytocin is a neurohormone.
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It fine-tunes your brain's social instincts.
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It primes you to do things that strengthen close relationships.
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Oxytocin makes you crave physical contact with your friends and family.
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It enhances your empathy.
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It even makes you more willing to help and support the people you care about.
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Some people have even suggested we should snort oxytocin to become more compassionate and caring.
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But here's what most people don't understand about oxytocin.
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It's a stress hormone.
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Your pituitary gland pumps this stuff out as part of the stress response.
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It's as much a part of your stress response as the adrenaline that makes your heart pound.
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And when oxytocin is released in the stress response,
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it is motivating you to seek support.
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Your biological stress response is nudging you to tell someone how you feel instead of bottling it up.
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Your stress response wants to make sure you notice
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when someone else in your life is struggling so that you can support each other.
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When life is difficult, your stress response wants you to be surrounded by people who care about you.
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Okay, so how is knowing this side of stress going to make you healthier?
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Well, oxytocin doesn't only act on your brain,
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it also acts on your body.
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And one of its main roles in your body is to protect your cardiovascular system from the effects of stress.
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It's a natural anti-inflammatory.
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It also helps your blood vessels stay relaxed during stress.
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But my favorite effect on the body is actually on the heart.
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Your heart has receptors for this hormone.
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And oxytocin helps heart cells regenerate and heal from any stress-induced damage.
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This stress hormone strengthens your heart.
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And the cool thing is,
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is that all of these physical benefits of oxytocin are enhanced by social contact and social support.
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So when you reach out to others under stress,
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either to seek support or to help someone else,
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you release more of this hormone,
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your stress response becomes healthier,
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and you actually recover faster from stress.
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I find this amazing that your stress response has a built-in mechanism for stress resilience.
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And that mechanism is human connection.
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I want to finish by telling you about one more study.
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And listen up, because this study could also save a life.
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This study tracked about 1,000 adults in the United States,
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and they ranged in age from 34 to 93.
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And they started the study by asking,
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how much stress have you experienced in the last year?
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They also asked, How much time have you spent helping out friends,
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neighbors, people in your community?
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And then they use public records for the next five years to find out who died.
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Okay, so the bad news first.
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For every major stressful life experience,
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like financial difficulties or family crisis,
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that increased the risk of dying by 30%.
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But, and I hope you are expecting a but by now,
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But that wasn't true for everyone.
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People who spent time caring for others showed absolutely no stress-related increase in dying, zero.
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Caring created resilience.
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And so we see once again that the harmful effects of stress on your health are not inevitable.
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How you think and how you act can transform your experience of stress.
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When you choose to view your stress response as helpful,
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you create the biology of courage.
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And when you choose to connect with others under stress,
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you can create resilience.
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Now, I wouldn't necessarily ask for more stressful experiences in my life,
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but this science has given me a whole new appreciation for stress.
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Stress gives us access to our hearts.
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The compassionate heart that finds joy and meaning in connecting with others.
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And yes, your pounding physical heart,
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working so hard to give you strength and energy.
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And when you choose to view stress in this way,
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you're not just getting better at stress,
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you're actually making a pretty profound statement.
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You're saying that you can trust yourself to handle life's challenges.
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And you're remembering that you don't have to face them alone.
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Thank you.
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Thank you.
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I mean, this is kind of amazing what you're telling us.
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It seems amazing to me that a belief about stress can make so much difference to someone's life expectancy.
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How would that extend to advice?
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Like if someone's making a lifestyle choice between,
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say, a stressful job and a non-stressful job,
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does it matter which way they go,
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that it's equally wise to go for the stressful job
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so long as you believe that you can handle it in some sense?
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Yeah, and one thing we know for certain is that chasing meaning is better for your health and trying to avoid discomfort.
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And so I would say that's really the best way to make decisions
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is go after what it is that creates meaning in your life and then trust yourself to handle the stress that follows.
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Thank you so much, Kelly.
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Thank you.
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It's really cool.
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Sobre Esta Aula
Nesta lição, os aprendizes terão a oportunidade de praticar a escuta e a fala em inglês através do conceito de shadowing. Através da apresentação de Kelly McGonigal no TED sobre como lidar com o estresse, os alunos poderão se familiarizar com o vocabulário relacionado ao tema e melhorar a sua fluência. A ênfase será em entender como nosso pensamento sobre o estresse pode afetar nossa saúde e como podemos, a partir disso, desenvolver uma perspectiva mais positiva. O objetivo é transformar a desvantagem do estresse em uma aliada, usando a prática de shadowing em inglês para melhorar a pronúncia e a entonação.
Vocabulário e Frases-Chave
- stress (estresse) - A tensão física ou emocional que enfrentamos no dia a dia.
- health psychologist (psicólogo da saúde) - Um profissional que estuda como fatores psicológicos influenciam a saúde.
- harmful (prejudicial) - Algo que causa dano ou pode afetar negativamente.
- death records (registros de óbitos) - Documentos que registram informações sobre falecimentos.
- perspective (perspectiva) - Ponto de vista ou maneira de entender algo.
- believe (acreditar) - Ter confiança ou convicção em algo.
- study (estudo) - Pesquisa realizada para investigar um tema específico.
- response (resposta) - Reação a uma situação ou estímulo.
Dicas de Prática
Para otimizar sua prática de shadowing, preste atenção ao ritmo e à entonação de Kelly McGonigal ao longo da apresentação. Tente imitar não apenas as palavras, mas também o sentimento por trás delas. Aqui estão algumas dicas específicas:
- Escute o vídeo inicialmente sem tentar repetir. Foque em entender o que é dito.
- Divida o vídeo em seções menores e pratique cada parte individualmente antes de unir tudo.
- Utilize shadow speech e shadowspeaks para sincronizar suas falas com a do palestrante.
- Grave-se enquanto pratica e ouça sua pronúncia. Isso ajudará a identificar áreas que precisam de aprimoramento.
- Se necessário, ajuste a velocidade do vídeo para corresponder melhor ao seu nível de compreensão.
Imponha-se o desafio de transformar a maneira como você vê o estresse e, ao mesmo tempo, pratique um inglês fluente e confiante. Com a abordagem correta e a prática de shadow speak, você verá melhorias notáveis na sua capacidade de se comunicar em inglês.
O que é a Técnica de Shadowing?
Shadowing é uma técnica de aprendizado de idiomas com base científica, originalmente desenvolvida para o treinamento de intérpretes profissionais. O método é simples, mas poderoso: você ouve áudio em inglês nativo e repete imediatamente em voz alta — como uma sombra seguindo o falante com 1-2 segundos de atraso. Pesquisas mostram melhora significativa na precisão da pronúncia, entonação, ritmo, sons conectados, compreensão auditiva e fluência na fala.
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