Monday Series - Week 11 of 13 –
Kelly McGonigal TED Talk on How to make stress your friend! – Life
In Simple Terms – Personal Transformation Journey
Kelly McGonigal TED Talk on How to make stress your friend! – Life
In Simple Terms – Personal Transformation Journey
இந்த
YouTube channel லை வாழ வைக்கும் தெய்வங்களாகிய எல்லா
ஹீரோயின்களுக்கும், ஹீரோக்களுக்கும்
வணக்கம்.
YouTube channel லை வாழ வைக்கும் தெய்வங்களாகிய எல்லா
ஹீரோயின்களுக்கும், ஹீரோக்களுக்கும்
வணக்கம்.
Stress. It makes your heart pound, your breathing quicken and your
forehead sweat. But while stress has been made into a public health enemy, new
research suggests that stress may only be bad for you if you believe that to be
the case. Psychologist Kelly McGonigal urges us to see stress as a positive,
and introduces us to an unsung mechanism for stress reduction: reaching out to
others.
forehead sweat. But while stress has been made into a public health enemy, new
research suggests that stress may only be bad for you if you believe that to be
the case. Psychologist Kelly McGonigal urges us to see stress as a positive,
and introduces us to an unsung mechanism for stress reduction: reaching out to
others.
Today’s Cheat Sheet:-
About the Speaker:-
Kelly McGonigal : Health Psychologist at Stanford University,
Kelly McGonigal translates academic research into practical strategies
for health, happiness and personal success.
for health, happiness and personal success.
Website: KellyMcGonigal.com
Twitter: @kellymcgonigal
Twitter: @kellymcgonigal
Kelly McGonigal - TEDGlobal
2013
2013
How to make stress your friend
22,979,483 views
Duration : 14:28
Subtitles in 50 languages
Lessons learnt
from the video:-
from the video:-
·
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 have changed my
mind about stress.
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 have changed my
mind about stress.
·
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,
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,
o
"How
much stress have you experienced in the last year?"
"How
much stress have you experienced in the last year?"
o
They
also asked, "Do you believe that stress is harmful for your health?"
They
also asked, "Do you believe that stress is harmful for your health?"
o
And
then they used public death records to find out who died.
And
then they used public death records to find out who died.
·
Some
bad news first. People who experienced a lot of stress in the previous year had
a 43 percent increased risk
of dying. But that was only true for the people who also believed that stress
is harmful for your health.
Some
bad news first. People who experienced a lot of stress in the previous year had
a 43 percent increased risk
of dying. But that was only true for the people who also believed that stress
is harmful for your health.
·
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.
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.
·
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.
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.
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.
·
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.
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.
·
In
Harvard 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.
In
Harvard 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.
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.
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.
·
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.
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.
·
I want
to tell you about one of the most under-appreciated aspects of the stress
response, and the idea is this: Stress
makes you social.
I want
to tell you about one of the most under-appreciated aspects of the stress
response, and the idea is this: Stress
makes you social.
·
To
understand this 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.
To
understand this 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.
·
Oxytocin
is a neuro-hormone. It fine-tunes your brain's social instincts. It primes you
to do things that strengthen close relationships. Oxytocin makes you crave
physical contact with your friends and family. It enhances your empathy. It
even makes you more willing to help and support the people you care about.
Oxytocin
is a neuro-hormone. It fine-tunes your brain's social instincts. It primes you
to do things that strengthen close relationships. Oxytocin makes you crave
physical contact with your friends and family. It enhances your empathy. It
even makes you more willing to help and support the people you care about.
·
Some
people have even suggested we should snort oxytocin... to become more
compassionate and caring. But here's what most people don't understand about
oxytocin. It's a stress hormone. Your pituitary gland pumps this stuff out as
part of the stress response. It's as much a part of your stress response as the
adrenaline that makes your heart pound.
Some
people have even suggested we should snort oxytocin... to become more
compassionate and caring. But here's what most people don't understand about
oxytocin. It's a stress hormone. Your pituitary gland pumps this stuff out as
part of the stress response. It's as much a part of your stress response as the
adrenaline that makes your heart pound.
·
And
when oxytocin is released in the stress response, it is motivating you to seek support. Your biological stress
response is nudging you to tell someone how you feel, instead of bottling it
up. Your stress response wants to make sure you notice when someone else in
your life is struggling so that you can support each other. When life is difficult, your stress
response wants you to be surrounded by people who care about you.
And
when oxytocin is released in the stress response, it is motivating you to seek support. Your biological stress
response is nudging you to tell someone how you feel, instead of bottling it
up. Your stress response wants to make sure you notice when someone else in
your life is struggling so that you can support each other. When life is difficult, your stress
response wants you to be surrounded by people who care about you.
·
Okay,
so how is knowing this side of stress going to make you healthier? Well,
oxytocin doesn't only act on your brain. It also acts on your body, and one of
its main roles in your body is to protect your cardiovascular system from the
effects of stress. It's a natural anti-inflammatory. It also helps your blood
vessels stay relaxed during stress. But my favorite effect on the body is
actually on the heart. Your heart has receptors for this hormone, and oxytocin
helps heart cells regenerate and heal from any stress-induced damage. This stress hormone strengthens your
heart.
Okay,
so how is knowing this side of stress going to make you healthier? Well,
oxytocin doesn't only act on your brain. It also acts on your body, and one of
its main roles in your body is to protect your cardiovascular system from the
effects of stress. It's a natural anti-inflammatory. It also helps your blood
vessels stay relaxed during stress. But my favorite effect on the body is
actually on the heart. Your heart has receptors for this hormone, and oxytocin
helps heart cells regenerate and heal from any stress-induced damage. This stress hormone strengthens your
heart.
·
And the
cool thing is that all of these physical benefits of oxytocin are enhanced by
social contact and social support. So when you reach out to others under
stress, either to seek support or to
help someone else, you release more of this hormone, your stress response
becomes healthier, and you actually recover faster from stress. I find this amazing, that your stress
response has a built-in mechanism for stress resilience, and that mechanism is
human connection.
And the
cool thing is that all of these physical benefits of oxytocin are enhanced by
social contact and social support. So when you reach out to others under
stress, either to seek support or to
help someone else, you release more of this hormone, your stress response
becomes healthier, and you actually recover faster from stress. I find this amazing, that your stress
response has a built-in mechanism for stress resilience, and that mechanism is
human connection.
·
This
study could also save a life. This study tracked about 1,000 adults in the
United States, and they ranged in age from 34 to 93, and they started
the study by asking,
This
study could also save a life. This study tracked about 1,000 adults in the
United States, and they ranged in age from 34 to 93, and they started
the study by asking,
o
"How
much stress have you experienced in the last year?"
"How
much stress have you experienced in the last year?"
o
They
also asked, "How much time have you spent helping out friends,
neighbors, people in your community?"
They
also asked, "How much time have you spent helping out friends,
neighbors, people in your community?"
o
And
then they used public records for the next five years to find out who
died.
And
then they used public records for the next five years to find out who
died.
·
For
every major stressful life experience, like financial difficulties or family
crisis, that increased the risk of dying by 30 percent.
For
every major stressful life experience, like financial difficulties or family
crisis, that increased the risk of dying by 30 percent.
·
People who
spent time caring for others showed absolutely no stress-related increase in
dying. Zero. Caring created resilience.
People who
spent time caring for others showed absolutely no stress-related increase in
dying. Zero. Caring created resilience.
·
And so
we see once again that the harmful effects of stress on your health are not
inevitable. How you think and how you act can transform your experience of
stress. When you choose to view your stress response as helpful, you create the
biology of courage. And when you choose
to connect with others under stress, you can create resilience.
And so
we see once again that the harmful effects of stress on your health are not
inevitable. How you think and how you act can transform your experience of
stress. When you choose to view your stress response as helpful, you create the
biology of courage. And when you choose
to connect with others under stress, you can create resilience.
·
Now I
wouldn't necessarily ask for more stressful experiences in my life, but this
science has given me a whole new appreciation for stress. Stress gives us access to our hearts.
Now I
wouldn't necessarily ask for more stressful experiences in my life, but this
science has given me a whole new appreciation for stress. Stress gives us access to our hearts.
·
The compassionate heart that finds joy and
meaning in connecting with others, and yes, your pounding physical heart,
working so hard to give you strength and energy. 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. You're saying that you can trust yourself to handle life's
challenges. And you're remembering that you
don't have to face them alone.
The compassionate heart that finds joy and
meaning in connecting with others, and yes, your pounding physical heart,
working so hard to give you strength and energy. 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. You're saying that you can trust yourself to handle life's
challenges. And you're remembering that you
don't have to face them alone.
·
Chris
Anderson: This is kind of amazing, what you're telling us. It seems amazing to
me that a belief about stress
can make so much difference to someone's life expectancy.
Chris
Anderson: This is kind of amazing, what you're telling us. It seems amazing to
me that a belief about stress
can make so much difference to someone's life expectancy.
·
one
thing we know for certain is that
chasing meaning is better for your health than trying to avoid discomfort.
And so I would say that's really the best way to make decisions, is go after
what it is that creates meaning in
your life and then trust yourself to handle the stress that follows.
one
thing we know for certain is that
chasing meaning is better for your health than trying to avoid discomfort.
And so I would say that's really the best way to make decisions, is go after
what it is that creates meaning in
your life and then trust yourself to handle the stress that follows.
Infographic courtesy of Superinteressante
Magazine.
Magazine.
Why you should listen
Stanford University psychologist Kelly McGonigal is a leader in the
growing field of “science-help.” Through books, articles, courses and
workshops, McGonigal works to help us understand and implement the latest
scientific findings in psychology, neuroscience and medicine.
growing field of “science-help.” Through books, articles, courses and
workshops, McGonigal works to help us understand and implement the latest
scientific findings in psychology, neuroscience and medicine.
Straddling the worlds of research and practice, McGonigal holds
positions in both the Stanford Graduate School of Business and the School of
Medicine. Her most recent book, The Willpower Instinct, explores the latest
research on motivation, temptation and procrastination, as well as what it
takes to transform habits, persevere at challenges and make a successful
change.
positions in both the Stanford Graduate School of Business and the School of
Medicine. Her most recent book, The Willpower Instinct, explores the latest
research on motivation, temptation and procrastination, as well as what it
takes to transform habits, persevere at challenges and make a successful
change.
She is now researching a new book about the "upside of
stress," which will look at both why stress is good for us, and what makes
us good at stress. In her words: "The old understanding of stress as a
unhelpful relic of our animal instincts is being replaced by the understanding that stress actually makes
us socially smart -- it's what allows us to be fully human."
stress," which will look at both why stress is good for us, and what makes
us good at stress. In her words: "The old understanding of stress as a
unhelpful relic of our animal instincts is being replaced by the understanding that stress actually makes
us socially smart -- it's what allows us to be fully human."
What others say
“She is a leader driven by compassion and pragmatism.” — Forbes.com
Systems Thinking
To instil a habit, we need a
system in place. I follow this tracker. My 13 Weeks Daily Tracker :- Updated
till 3rd of April 2020
system in place. I follow this tracker. My 13 Weeks Daily Tracker :- Updated
till 3rd of April 2020
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Tagline: Make Stress work for you
Reference:-
How to be good at stress - Kelly McGonigal
·
Instead,
we need to start thinking about how to have the courage to grow from stress.
This view of resilience was first described by the psychologist Salvatore
Maddi, who founded the Hardiness Research Lab at the University of California
Irvine.
Instead,
we need to start thinking about how to have the courage to grow from stress.
This view of resilience was first described by the psychologist Salvatore
Maddi, who founded the Hardiness Research Lab at the University of California
Irvine.
·
look
for ways to engage with it, adapt to it, and learn from it.
look
for ways to engage with it, adapt to it, and learn from it.
·
DHEA is
classified as a neurosteroid; in the same way that steroids help your body grow
stronger from physical exercise, DHEA helps your brain grow stronger from
psychological challenges.
DHEA is
classified as a neurosteroid; in the same way that steroids help your body grow
stronger from physical exercise, DHEA helps your brain grow stronger from
psychological challenges.
·
Stress
leaves an imprint on your brain that prepares you to handle similar stress the
next time you encounter it.
Stress
leaves an imprint on your brain that prepares you to handle similar stress the
next time you encounter it.
·
Psychologists
call the process of learning and growing from a difficult experience stress
inoculation. Going through the experience gives your brain and body a kind of
stress vaccine.
Psychologists
call the process of learning and growing from a difficult experience stress
inoculation. Going through the experience gives your brain and body a kind of
stress vaccine.
·
For
example, when people were asked how they are coping with the biggest source of
stress in their lives, eighty-two per cent said they were drawing on strengths
and confidence developed from past stressful experiences.
For
example, when people were asked how they are coping with the biggest source of
stress in their lives, eighty-two per cent said they were drawing on strengths
and confidence developed from past stressful experiences.
·
For
example, when
people were asked how they are coping with the biggest source of stress in
their lives, eighty-two per cent said they were
drawing on strengths and confidence developed from past stressful experiences.
For
example, when
people were asked how they are coping with the biggest source of stress in
their lives, eighty-two per cent said they were
drawing on strengths and confidence developed from past stressful experiences.
·
Stress
can also be paralyzing, draining and traumatizing. Sometimes what we learn from
stress is fear, not courage,
or self-doubt instead of self-confidence.
Stress
can also be paralyzing, draining and traumatizing. Sometimes what we learn from
stress is fear, not courage,
or self-doubt instead of self-confidence.
·
In
particular, the ratio of hormones you release plays a role in determining
whether a stressful experience leads to positive or negative outcomes. Higher levels of cortisol have been associated
with worse outcomes,
such as impaired immune function and depression. In contrast, higher levels of DHEA—the neurosteroid—have been linked to
reduced risk of anxiety, depression, heart disease, neurodegeneration and other
diseases we typically think of as stress-related.
In
particular, the ratio of hormones you release plays a role in determining
whether a stressful experience leads to positive or negative outcomes. Higher levels of cortisol have been associated
with worse outcomes,
such as impaired immune function and depression. In contrast, higher levels of DHEA—the neurosteroid—have been linked to
reduced risk of anxiety, depression, heart disease, neurodegeneration and other
diseases we typically think of as stress-related.
·
The
ratio of DHEA to cortisol that you release during stress is sometimes referred to as the growth
index of your stress response. A higher growth index — meaning more
DHEA relative to cortisol — is associated with thriving during and after
stressful experiences.
The
ratio of DHEA to cortisol that you release during stress is sometimes referred to as the growth
index of your stress response. A higher growth index — meaning more
DHEA relative to cortisol — is associated with thriving during and after
stressful experiences.
·
An
important question, then, is: How do you influence your own — or somebody
else’s — growth index?
An
important question, then, is: How do you influence your own — or somebody
else’s — growth index?
·
One strategy
is to choose a more positive mindset toward stress. Make a conscious choice
when you’re stressed to view stress as helpful, and the experience as an
opportunity to learn and grow. This mindset can actually shift your stress
physiology toward a state that makes such a positive outcome more likely, for
example by increasing your growth index and reducing harmful side effects of
stress such as inflammation.
One strategy
is to choose a more positive mindset toward stress. Make a conscious choice
when you’re stressed to view stress as helpful, and the experience as an
opportunity to learn and grow. This mindset can actually shift your stress
physiology toward a state that makes such a positive outcome more likely, for
example by increasing your growth index and reducing harmful side effects of
stress such as inflammation.
·
Other studies confirm that viewing a stressful
situation as an opportunity to improve your skills, knowledge or strengths
makes it more likely that you will experience stress inoculation or
stress-related growth. Once you appreciate that going through stress makes you
better at it, it gets easier to face each new challenge. And the expectation of
growth sends a signal to your brain and body: get ready to learn something,
because you can handle this.
Other studies confirm that viewing a stressful
situation as an opportunity to improve your skills, knowledge or strengths
makes it more likely that you will experience stress inoculation or
stress-related growth. Once you appreciate that going through stress makes you
better at it, it gets easier to face each new challenge. And the expectation of
growth sends a signal to your brain and body: get ready to learn something,
because you can handle this.
·
People
who are good at stress allow themselves to be changed by the experience of
stress. Embracing our natural capacity for growth can help us change in
positive ways, even in circumstances we would never choose.
People
who are good at stress allow themselves to be changed by the experience of
stress. Embracing our natural capacity for growth can help us change in
positive ways, even in circumstances we would never choose.
·
This
text was adapted from The Upside of Stress:
Why Stress Is Good for You and How to Get Good at It by Kelly McGonigal.
This
text was adapted from The Upside of Stress:
Why Stress Is Good for You and How to Get Good at It by Kelly McGonigal.
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