焦慮爆表的現代，人人都想逃離壓力。然而或許壓力其實並不那麼可怕，甚至對我們有所幫助？
在這場引人深思的TED演講中，健康心理學家 Kelly McGonigal 揭示了一個令人驚訝的觀點：壓力本身並不可怕，真正危險的是我們對壓力的恐懼和錯誤認知。這個觀點顛覆了許多人對壓力的傳統看法，為我們提供了一個全新的視角來看待生活中無處不在的壓力。
原影片連結，強力推薦花15分鐘認真觀看：
「相信壓力有害」才是真正的摧毀健康的原因
McGonigal的演講建立在一項長達八年、追蹤三萬名美國成年人的研究基礎上。研究人員詢問參與者過去一年承受了多少壓力，以及他們是否相信壓力對健康有害。隨後，研究人員通過死亡記錄追蹤了這些人的生存狀況。
這項研究的發現令人震驚：那些經歷高壓力但不認為壓力有害的人，其死亡風險竟然是最低的。相反，那些認為壓力有害的人，死亡風險增加了43%。這意味著，僅僅是相信壓力對健康有害，每年就可能導致超過2萬美國人死亡，使其成為美國第15大死因，甚至超過了皮膚癌、愛滋病和兇殺案的死亡人數。
改變認知，就能改變面對壓力的生理反應
McGonigal進一步探討了如何改變我們對壓力的看法，以及這種改變如何影響我們的生理反應。她發現研究中，當人們將壓力反應視為有益時，他們不僅感受較少的壓力，而且生理上的反應也變得更健康。研究中使用了一種稱為「社會壓力測試」的方法，參與者需要在評審面前進行即興演講，並完成困難的數學測試。
McGonigal解釋道，在面對壓力時，我們的心跳加快、呼吸急促，甚至可能開始出汗。通常，我們會將這些生理變化解釋為焦慮的跡象。然而，如果我們將這些反應視為身體在為迎接挑戰做準備，情況就會大不相同。例如，心跳加快可以幫助我們準備行動，呼吸急促則能為大腦提供更多氧氣。
在研究中，那些被教導這種觀點的參與者不僅感到較少的壓力和緊張，而且表現得更加自信。更重要的是，他們的生理反應也發生了變化。在面對壓力時，那些視壓力為積極的人，他們的血管會保持放鬆狀態，而不是收縮，這對心血管健康大有裨益。
當你的心臟因為感受到壓力而砰砰跳時，你會告訴自己，這是我的身體在幫助我面對這個挑戰
壓力讓我們找回人與人的善意連結
演講的另一個重點是關於催產素——常被稱為「擁抱荷爾蒙」——在壓力反應中的重要作用。她解釋說，催產素不僅在擁抱時釋放，還是一種神經荷爾蒙，能夠調節我們的社交本能。令人驚訝的是，壓力會促進催產素的分泌，而催產素又能增強我們的社交本能，使我們更願意尋求幫助和提供支持。它還能增強同理心，促使我們去幫助那些我們關心的人。
McGonigal指出，催產素不僅影響我們的心理狀態，還對我們的身體產生直接影響。它具有天然的抗炎作用，可以保護心血管系統免受壓力的影響。更神奇的是，心臟有專門的催產素受體，這種荷爾蒙可以幫助心臟細胞再生，並修復因壓力造成的損傷。這一發現揭示了壓力反應中一個鮮為人知的積極面：它可以增強人與人之間的聯繫，同時保護我們的身體健康。
McGonigal還分享了另一項研究結果，該研究追蹤了一千名年齡在34至93歲之間的美國成年人五年。研究發現，雖然重大壓力事件確實會使死亡風險增加30%，但這種影響並不適用於那些經常幫助他人的人。換句話說，關心他人可以增強我們的抗壓性，甚至可以完全抵消壓力對健康的負面影響。
重新解讀壓力
McGonigal的研究告訴我們，當我們將壓力視為積極的挑戰，並在面對壓力時與他人建立聯繫，我們不僅能夠更好地應對壓力，還能從中獲得成長和力量。
這個觀點對於現代社會尤為重要。在這個快節奏、高壓力的時代，我們常常被教導要避免或減少壓力。然而或許我們應該重新審視這種方法。與其試圖逃避壓力，不如學會擁抱它，將其視為生活中不可或缺的一部分，甚至是成長和進步的機會。
「當我們選擇相信自己能夠應對生活中的挑戰，並記住我們並不孤單時，我們就能夠在壓力中成長，並找到生命的意義。」
How to Make Stress Your Friend? Notes from Psychologist Kelly McGonigal's Classic TED Talk
In our anxiety-ridden modern world, everyone seems to be trying to escape stress. But what if stress isn't as harmful as we think, and could even be beneficial?
In this thought-provoking TED talk, health psychologist Kelly McGonigal reveals a surprising perspective: stress itself isn't scary; what's truly dangerous is our fear and misconception of stress. This viewpoint challenges the traditional notion of stress, offering a fresh perspective on how we view the omnipresent stress in our lives.
Believing Stress is Harmful is the Real Health Destroyer
McGonigal's talk is based on an eight-year study tracking 30,000 American adults. Researchers asked participants about their stress levels over the past year and whether they believed stress was harmful to their health. They then tracked mortality rates using public records.
The findings were startling: those who experienced high stress but didn't view it as harmful had the lowest risk of death. Conversely, those who believed stress was harmful saw a 43% increase in their risk of death. This suggests that the mere belief that stress is harmful could lead to over 20,000 premature deaths annually in the US, making it the 15th leading cause of death - surpassing skin cancer, HIV/AIDS, and homicide.
Changing Your Mindset Can Alter Your Physical Response to Stress
McGonigal further explores how changing our perception of stress can influence our physiological responses. She found that when people view stress responses as beneficial, they not only feel less stressed but also exhibit healthier physical reactions. The study used a "social stress test," where participants had to give impromptu speeches and solve difficult math problems in front of judges.
McGonigal explains that when facing stress, our hearts race, breathing quickens, and we might start sweating. Typically, we interpret these as signs of anxiety. However, if we view these reactions as our body preparing for a challenge, the situation changes dramatically. For instance, a racing heart can be seen as preparation for action, and rapid breathing as a way to supply more oxygen to the brain.
In the study, participants taught this perspective not only felt less stressed and anxious but also performed more confidently. More importantly, their physiological responses changed. Those who viewed stress positively maintained relaxed blood vessels during stressful situations, which is beneficial for cardiovascular health.
"When your heart is pounding from stress, tell yourself this is your body helping you rise to this challenge."
Stress Reconnects Us Through Compassion
Another key point of the talk focuses on oxytocin - often called the "cuddle hormone" - and its role in stress response. McGonigal explains that oxytocin is released not just during hugs but is also a neurohormone that regulates our social instincts. Surprisingly, stress promotes oxytocin release, which in turn enhances our social instincts, making us more likely to seek and offer support. It also increases empathy, encouraging us to help those we care about.
McGonigal points out that oxytocin doesn't just affect our mental state; it also has direct physical effects. It has natural anti-inflammatory properties and can protect the cardiovascular system from stress. Even more amazingly, the heart has special oxytocin receptors. This hormone can help heart cells regenerate and heal from stress-induced damage. This reveals a little-known positive aspect of stress response: it can strengthen human connections while protecting our physical health.
Caring for Others Increases Our Stress Resilience
McGonigal also shares another research finding that tracked 1,000 American adults aged 34-93 over five years. The study found that while major stressful events increased the risk of death by 30%, this effect didn't apply to those who regularly helped others. In other words, caring for others can enhance our ability to cope with stress, potentially nullifying its negative health impacts entirely.
Reinterpreting Stress
McGonigal's research tells us that when we view stress as a positive challenge and connect with others while facing stress, we not only cope better but also grow and gain strength from it.
This perspective is particularly important in modern society. In our fast-paced, high-stress era, we're often taught to avoid or reduce stress. However, perhaps we should reconsider this approach. Instead of trying to escape stress, we might learn to embrace it, viewing it as an integral part of life and even an opportunity for growth and progress.
"When we choose to believe in our ability to face life's challenges and remember that we're not alone, we can grow through stress and find meaning in life."
