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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.

101

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.

109

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

138

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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Từ vựng và ghi chú luyện nói cho bài học này

Bài luyện nói này dựa trên video “TED 中英雙語字幕: 如何讓壓力成為你的朋友”. Những từ được nhắc lại nhiều nhất trong bài: stress, response, study, oxytocin. Video này có 165 câu và 1993 từ để luyện shadowing. Phần lời nói dài 14:17. Người nói giữ tốc độ đều, khoảng 140 từ mỗi phút, vừa sức để nói đuổi theo. 86% số từ nằm trong 3.000 từ tiếng Anh thông dụng nhất; phần còn lại nên xem trước khi luyện.

Từ vựng quan trọng trong video

15 từ đáng học trong video, kèm phiên âm và nghĩa:

Từ	Phiên âm	Nghĩa
hormone danh từ	/ˈhoɹmoʊn/	nội tiết tố
helpful tính từ	/ˈhɛlp.fl̩/	hay giúp đỡ
confession danh từ	/kənˈfɛʃən/	xưng tội
participant danh từ	/pɑːɹˈtɪsəpənt/	người tham gia
vessel danh từ	/ˈvɛsəl/	thuyền lớn, tàu thuỷ
resilience danh từ	/ɹɪˈzɪl.ɪ.əns/	tính chống chịu
connect động từ	/kəˈnɛkt/	nối
courage danh từ	/ˈkʌ.ɹɪd͡ʒ/	can đảm
estimate danh từ	/ˈɛs.tɪ.mət/	ước lượng
mechanism danh từ	/ˈmɛk.ə.nɪ.zəm/	máy móc, bộ máy
breathe động từ	/bɹiːð/	thở, hô hấp
psychologist danh từ	/ˌsaɪˈkɑl.ə.d͡ʒɪst/	bắc sĩ tâm lý, nhà tâm lý học
harm danh từ	/hɑːm/	hại
anxiety danh từ	/æŋˈzaɪ.əti/	sự lo lắng, lo âu
chase động từ	/t͡ʃeɪs/	đuổi, rượt

Cụm động từ bạn sẽ nghe

Từ	Nghĩa
go up động từ	lên

Những câu đáng luyện lại

Các câu ngắn, trọn ý trong video mà bạn có thể dùng lại khi giao tiếp hằng ngày:

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.

Ngữ pháp trong video

Những cấu trúc người nói dùng nhiều nhất, kèm đúng cụm từ trong video:

Cấu trúc	Trong video
Thì hiện tại hoàn thành tiếp diễn have/has been + -ing — việc bắt đầu từ trước và vẫn đang tiếp tục	I've been teaching · I've been telling · I've been spending
Câu bị động be + quá khứ phân từ — nhấn vào việc xảy ra, không phải người làm	have been trained · has been trained · was energized
Thì hiện tại hoàn thành have/has + quá khứ phân từ — việc đã xảy ra nhưng còn liên quan đến hiện tại	you've experienced · I've turned · I've changed
Mệnh đề quan hệ who / which + mệnh đề — thêm thông tin về người hoặc vật	People who experienced · people who also · people who had

Phát âm cần chú ý

Người nói dùng 31 dạng rút gọn, ví dụ you're, I've, don't. Hãy nói theo dạng ngắn đúng như bạn nghe.

Âm “th”: breathe /bɹiːð/, strengthen /ˈstɹɛŋ(k)θən/, mathematics /mæθ(.ə)ˈmæt.ɪks/, empathy /ˈɛmpəθi/, rethink /ɹiːˈθɪŋk/
Âm “sh” và “zh”: confession /kənˈfɛʃən/, intervention /ɪntɚˈvɛnʃən/, compassionate /kəmˈpæʃənət/, associate /əˈsoʊʃi.ət/, appreciation /əˌpɹiː.ʃiˈeɪ.ʃən/
Từ dài — đặt trọng âm cho đúng: participant /pɑːɹˈtɪsəpənt/, cardiovascular /ˌkɑːdi.əʊˈvæskjʊlə(ɹ)/, resilience /ɹɪˈzɪl.ɪ.əns/, biological /ˌbaɪ.əˈlɑ.d͡ʒɪ.kəl/, mechanism /ˈmɛk.ə.nɪ.zəm/

Những âm người Việt thường gặp khó:

Cụm phụ âm cuối — đọc đủ từng âm, đừng nuốt âm cuối: pound /ˈpaʊ̯nd/, participant /pɑːɹˈtɪsəpənt/, resilience /ɹɪˈzɪl.ɪ.əns/, connect /kəˈnɛkt/, relax /ɹɪˈlæks/
Âm /tʃ/, /dʒ/ và /ʒ/ — tiếng Việt không có, đừng đọc thành “ch” hay “gi”: courage /ˈkʌ.ɹɪd͡ʒ/, biological /ˌbaɪ.əˈlɑ.d͡ʒɪ.kəl/, psychologist /ˌsaɪˈkɑl.ə.d͡ʒɪst/, chase /t͡ʃeɪs/, oxygen /ˈɑksɪd͡ʒən/
Âm /æ/ — mở miệng rộng hơn âm “e”: cardiovascular /ˌkɑːdi.əʊˈvæskjʊlə(ɹ)/, relax /ɹɪˈlæks/, enhance /ɪnˈhæns/, compassionate /kəmˈpæʃənət/, anxiety /æŋˈzaɪ.əti/

Cách luyện với video này

Nghe hết video một lần, chưa cần nói, và ghi lại những từ bạn chưa biết.
Nói đuổi từng câu ở tốc độ bình thường, lặp lại mỗi câu đến khi nhịp của bạn khớp với người nói.
Ghi âm giọng mình rồi so với bản gốc, chú ý các từ như hormone, helpful, confession.

Phương Pháp Shadowing Là Gì?

Shadowing là kỹ thuật học ngôn ngữ có cơ sở khoa học, ban đầu được phát triển cho chương trình đào tạo phiên dịch viên chuyên nghiệp và được phổ biến rộng rãi bởi nhà đa ngôn ngữ học Dr. Alexander Arguelles. Nguyên lý cốt lõi đơn giản nhưng cực kỳ hiệu quả: bạn nghe tiếng Anh của người bản xứ và lặp lại to ngay lập tức — như một "cái bóng" (shadow) đuổi theo người nói với độ trễ chỉ 1–2 giây. Khác với luyện ngữ pháp hay học từ vựng bị động, Shadowing buộc não bộ và cơ miệng phải đồng thời xử lý và tái tạo ngôn ngữ thực tế. Các nghiên cứu khoa học xác nhận phương pháp này cải thiện đáng kể phát âm, ngữ điệu, nhịp điệu, nối âm, kỹ năng nghe và độ lưu loát khi nói — đặc biệt hiệu quả cho người luyện IELTS Speaking và muốn giao tiếp tiếng Anh tự nhiên như người bản ngữ.

Phương pháp shadowing: đọc hướng dẫn từng bước đầy đủ →

Luyện nói tiếng Anh bằng Shadowing qua video: TED 中英雙語字幕: 如何讓壓力成為你的朋友

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