How to make stress your friend | Kelly McGonigal | TED

Translator: Edin Durakovich Reviewer: Ema Bilbija Zulic

I have a confession to make.

Hoću da vam nešto priznam,

But first, I want you to make a little confession to me.

ali najprije

da vi priznate nešto meni.

In the past year, I want you to just raise your hand

Hoću da podignete ruku svi,

if you've experienced relatively little stress.

koji ste u prošloj godini iskusili relativno malo stresa.

Anyone?

Imali ko?

How about a moderate amount of stress?

A umjerenu dozu stresa?

Who has experienced a lot of stress?

Ko je doživio veliku količinu stresa?

Yeah. Me too.

Da. I ja, takođe.

But that is not my confession.

Ali to nije moja ispovijest.

My confession is this:

Moja je ispovijest ovo: ja sam zdravstveni psiholog

I am a health psychologist,

and my mission is to help people be happier and healthier.

i moja je misija da pomognem ljudima da budu sretniji i zdraviji.

But I fear that something I've been teaching

Ali bojim se da to što podučavam

for the last 10 years is doing more harm than good,

poslednjih deset godina čini više slabog nego dobrog

and it has to do with stress.

i u vezi je sa stresom.

For years I've been telling people, stress makes you sick.

Godinama sam govorila ljudima kako vas stres čini bolesnim.

It increases the risk of everything from the common cold

Da povećava rizik pogotovo od svega - od obične prehlade

to cardiovascular disease.

do srčano-žilnih obolenja.

U suštini ja sam stres pretvorila u neprijatelja.

Basically, I've turned stress into the enemy.

But I have changed my mind about stress,

Ali promijenila sam svoje mišljenje o stresu

and today, I want to change yours.

i zato danas želim promijeniti vaše.

Let me start with the study that made me rethink

Dozvolite mi da počnem sa istraživanjem koje me je natjeralo da premislim

my whole approach to stress.

o svom cijelovitom pristupu stresu.

Ovo istraživanje pratilo je 30.000 odraslih u SAD-u

This study tracked 30,000 adults in the United States for eight years,

osam godina i počelo je pitajući ljude,

and they started by asking people,

"How much stress have you experienced in the last year?"

"Koliko ste stresa doživjeli u prošloj godini?"

Također pitali su i, "Vjerujete li

They also asked,

"Do you believe that stress is harmful for your health?"

da je stres štetan za vaše zdravlje?

And then they used public death records to find out who died.

Onda su uzeli javne evidencije smrti

da saznaju ko je umro.

(Laughter)

(smijeh)

Okay.

Okej. Prvo nekoliko loših vijesti.

Some bad news first.

People who experienced a lot of stress in the previous year

Ljudi koji su doživjeli puno stresa u prošloj godini

had a 43 percent increased risk of dying.

su imali za 43 procenata povećan rizik od umiranja.

But that was only true for the people

Ali to je važilo samo za one ljude

who also believed that stress is harmful for your health.

koji su vjerovali da je stres štetan za zdravlje.

(Laughter)

(smijeh)

People who experienced a lot of stress

Ljudi koji su iskusili puno stresa,

but did not view stress as harmful

ali nisu vjerovali da je stres štetan,

were no more likely to die.

nisu cesce umirali.

In fact, they had the lowest risk of dying

U stvari, oni su imali najniži rizik umiranja

of anyone in the study,

od svih učesnika studije, uključujući one

including people who had relatively little stress.

sa relativno malim stresom iz prošle godine.

Now the researchers estimated that over the eight years

Istraživaču su u periodu od osam godina

they were tracking deaths,

praćenja smrtnih slucajeva procijenili da je

182.000 Amerikanaca umrlo prije vremena

182,000 Americans died prematurely,

not from stress,

ali ne od stresa nego od ubjeđenja

but from the belief that stress is bad for you.

da je stres štetan za zdravlje. (smijeh)

(Laughter)

That is over 20,000 deaths a year.

To je oko 20.000 smrtnih slučajeva godišnje.

Now, if that estimate is correct,

Sad ako je procijena tačna,

that would make believing stress is bad for you

onda je uvjerenje o štetnosti stresa

15. najveći uzrok smrti

the 15th largest cause of death in the United States last year,

u Sjedinjenim Državama u prošloj godini,

killing more people than skin cancer, HIV/AIDS and homicide.

koji je ubio više ljudi neko kožni rak,

virus side i ubistvo.

(smijeh)

(Laughter)

You can see why this study freaked me out.

Možete da vidite zašto me je ova studija tako prepala.

Here I've been spending so much energy telling people

Ja sam ipak toliko snage ulagala govoreći ljudima

kako je stres štetan za vaše zdravlje.

stress is bad for your health.

Zbog ove studije ja sam se počela pitati:

So this study got me wondering:

Can changing how you think about stress make you healthier?

Da li može promijena u razmišljanju o stresu

napraviti osobu zdraviju? Nauka kaže DA.

And here the science says yes.

When you change your mind about stress,

Kad promijenite svoje mišljenje o stresu

you can change your body's response to stress.

možete promijeniti i odgovor tijela na stres.

Now to explain how this works,

Da bih objasnili kako to ide,

I want you all to pretend that you are participants

hoću da se svi pretvarate da ste učesnici

in a study designed to stress you out.

studije koja je zamišljena da vas dovede u stanje stresa.

It's called the social stress test.

Zove se test za drustveni stres.

You come into the laboratory,

Dođete u laboratorij,

and you're told you have to give

i tamo vam je rečeno da za pet minuta

a five-minute impromptu speech on your personal weaknesses

improvizirate govor u vezi vaših ličnih slabosti

to a panel of expert evaluators sitting right in front of you,

grupi stručnjaka koji sjede ispred vas,

and to make sure you feel the pressure,

a da se osigura vaš osjećaj da ste pod pritiskom,

there are bright lights and a camera in your face,

prema vama okrenuta su jaka svjetla i kamera

kind of like this.

nekako ovako.

(Laughter)

And the evaluators have been trained

Ocenjivači su naučeni

to give you discouraging, non-verbal feedback,

da vas obeshrabre sa neverbalnim znacima ovako.

like this.

(Exhales)

(smijeh)

(Laughter)

Dok ste prilično demoralizovani

Now that you're sufficiently demoralized,

time for part two: a math test.

dolazi vrijeme za drugi dio: matematički test.

And unbeknownst to you,

Uz vaše iznenađenje,

the experimenter has been trained to harass you during it.

eksperimentator je naučio da vas za to vrijeme još maltretira.

Now we're going to all do this together.

Sad ćemo da pokušamo to uraditi zajedno.

It's going to be fun.

Biće to zabavno.

For me.

Za mene.

Okay.

Okej. Hoću da svi brojite unazad

(Laughter)

I want you all to count backwards from 996

od 996 u koracima od sedam.

in increments of seven.

You're going to do this out loud,

To ćete raditi glasno

as fast as you can,

što brže možete, počevši od 996.

starting with 996.

Go!

Sad!

(Audience counting)

(avditorij broji)

Go faster. Faster please.

Idemo brže. Brže, molim.

To je suviše sporo.

You're going too slow.

(Audience counting)

Stop. Stop, stop, stop.

Stop. Stop, stop, stop.

That guy made a mistake.

Taj tip je pogriješio.

We are going to have to start all over again.

Sad ćemo morati početi ponovo. (smijeh)

(Laughter)

You're not very good at this, are you?

Niste vi baš prvaci u brojanju, jeli?

Okej, znači dobili ste ideju o tome.

Okay, so you get the idea.

If you were actually in this study,

Kad biste stvarno bili učesnici ove studije,

you'd probably be a little stressed out.

vjerovatno bi se osjećali malo pod stresom.

Your heart might be pounding,

Vaše bi srce udaralo,

you might be breathing faster, maybe breaking out into a sweat.

vaše bi disanje ubrzalo, možda čak i do znojenja.

And normally, we interpret these physical changes as anxiety

Normalno ove tjelesne znakove tumačimo

kao tjeskobu (anksioznost)

or signs that we aren't coping very well with the pressure.

ili kao znakove da se slabo snalazimo pod pritiskom.

Ali šta ako bi ih gledali

But what if you viewed them instead

kao znakove da se vaše tjelo pojačava

as signs that your body was energized,

was preparing you to meet this challenge?

pošto se sprema na izazov?

Jer to je ono što je bilo rečeno učesnicima studije

Now that is exactly what participants were told

in a study conducted at Harvard University.

koju je izradio Harvardski Univerzitet.

Before they went through the social stress test,

Prije nego što su prošli test za socijalni stres,

they were taught to rethink their stress response as helpful.

rečeno im je bilo da pokušaju na stresne odgovore tijela gledati kao od koristi.

That pounding heart is preparing you for action.

Da udaranje srca znači spremanje na akciju.

If you're breathing faster, it's no problem.

Ako dišete brže, nema problema.

It's getting more oxygen to your brain.

To samo znači više kisika u vaš mozak.

And participants who learned to view the stress response

Učesnici koji su naučili da stresni odgovor smatraju

as helpful for their performance,

kao nešto korisno za izvođenje,

well, they were less stressed out, less anxious, more confident,

eto doživjeli su manje stresa

manje tjeskobe i više samopouzdanja,

but the most fascinating finding to me

ali najljepša spoznaja za mene

was how their physical stress response changed.

je bila da se je njihov stresni odgovor promijenio.

Now, in a typical stress response,

U tipičnom stresnom odgovoru

your heart rate goes up,

brzina otkucaja srca raste,

and your blood vessels constrict like this.

a vaši se krvni sudovi ovako stišću.

To je jedan od razloga da je kroničan stres

And this is one of the reasons that chronic stress

is sometimes associated with cardiovascular disease.

nekad povezan sa srčano-žilnim obolenjima.

It's not really healthy to be in this state all the time.

Pa i nije baš zdravo biti u ovakvom stanju čitavo vrijeme.

But in the study,

Ali kad su učesnici studije smatrali

when participants viewed their stress response as helpful,

svoj stresni odgovor kao koristan,

their blood vessels stayed relaxed like this.

njihovi krvni sudovi ostali su ovako opušteni.

Their heart was still pounding,

Srce je otkucavalo

but this is a much healthier cardiovascular profile.

ali ovo je ipak mnogo zdravija srčano-žilna slika.

It actually looks a lot like what happens

Ustvari slično se dešava

in moments of joy and courage.

kad smo sretni i hrabri.

Over a lifetime of stressful experiences,

Za vrijeme stresnih doživljaja u životu

this one biological change

ova jedna biološka promijena

could be the difference

može da postane razlika

between a stress-induced heart attack at age 50

između srčanog udara u vašim pedesetima

and living well into your 90s.

i vašeg zdravog života v devedesetim godinama.

And this is really what the new science of stress reveals,

To je upravo ono što nauka o stresu otkriva:

that how you think about stress matters.

veoma je bitno kako mislite o stresu.

Znači moji cilj kao psihologa mora da se promijeni.

So my goal as a health psychologist has changed.

I no longer want to get rid of your stress.

Ja više ne želim da se riješim vašeg stresa.

I want to make you better at stress.

Hoću da vam pomognem da budete bolji u stresu.

And we just did a little intervention.

Upravo smo uradili jednu malu intervenciju.

If you raised your hand and said

Ako ste podigli svoju ruku i rekli

you'd had a lot of stress in the last year,

da ste doživjeli puno stresa prošle godine,

we could have saved your life,

možda smo vam spasili život,

because hopefully the next time your heart is pounding from stress,

jer nadam se idući put

kad vam počne srce udarati od stresa

you're going to remember this talk

zapamtiti ćete ovaj govor

and you're going to think to yourself,

i pomisliti ćete

this is my body helping me rise to this challenge.

to je moje tijelo koje mi želi pomoći savladati izazov.

And when you view stress in that way,

I kad posmatrate stres na taj način

your body believes you,

vaše vam tjelo vjeruje

and your stress response becomes healthier.

a stresni odgovor postane zdraviji.

Now I said I have over a decade of demonizing stress

Rekla sam da ima više od deset godina kako od stresa pravim bauka

to redeem myself from,

i pošto se želim iskupiti

so we are going to do one more intervention.

napravićemo sad još jednu intervenciju.

I want to tell you

Želim vam pričati o jednom

about one of the most under-appreciated aspects of the stress response,

najmanje cijenjenom vidiku stresnog odgovora,

and the idea is this:

koji ide ovako:

Stress makes you social.

Stres vas čini društvenim.

To understand this side of stress,

Da bi razumijeli ovu stranu stresa,

moramo pričati o hormonu, koji se zove oksitocin.

we need to talk about a hormone, oxytocin,

and I know oxytocin has already gotten as much hype as a hormone can get.

Ja znam da je oksitocin

među hormonima na veoma visokom mjestu.

It even has its own cute nickname, the cuddle hormone,

On čak i ima nadimak "hormon za mazenje",

because it's released when you hug someone.

pošto on se pušta kad se grlimo.

But this is a very small part of what oxytocin is involved in.

Ali to je samo jedan mali dio onoga za sto je oksitocin zaduzen .

Oxytocin is a neuro-hormone.

Oksitocin je živčani hormon.

It fine-tunes your brain's social instincts.

On uglašava drustvene instinkte vašeg mozga.

It primes you to do things

Zove te da radiš stvari

that strengthen close relationships.

koje učvršćivaju bliske odnose.

Oxytocin makes you crave physical contact with your friends and family.

Oksitocin potjera vašu žudnju za dodirom

sa prijateljima i familijom.

It enhances your empathy.

Pojačava vašu empatiju.

It even makes you more willing to help and support

Štaviše on vas spremi da pomognete i podržite

the people you care about.

ljude za koje brinete.

Some people have even suggested we should snort oxytocin...

Ima onih koji čak predlažu

da bi trebali taj oksitocin njuhati

da bi postali više empatični in brižni.

to become more compassionate and caring.

But here's what most people don't understand about oxytocin.

Ali vidite ima nešto sto ti ljudi ne razumiju

u vezi sa oksitocinom.

It's a stress hormone.

To je hormon stresa.

Your pituitary gland pumps this stuff out

Vaša hipofiza pumpa taj hormon

as part of the stress response.

kao dio odgovora tijela na stres.

It's as much a part of your stress response

On je podjednako sastavni dio odgovora na stres

as the adrenaline that makes your heart pound.

kao adrenalin koji cini srce da kuca.

And when oxytocin is released in the stress response,

I kad se oksitocin oslobađa u stanju stresa

it is motivating you to seek support.

on vas motiviše da tražite podržku.

Your biological stress response

Vaš biološki stresni odgovor

is nudging you to tell someone how you feel,

vas nagovara da s nekim podjelite vaša osjećanja

instead of bottling it up.

a ne da ih držite u sebi.

Your stress response wants to make sure you notice

Vas odgovor na stres se brine da primjetite

when someone else in your life is struggling

kada se netko iz vaseg zivota nađe u nevolji

so that you can support each other.

kako biste jedno drugom bili podrska.

When life is difficult,

Kad je u životu težko odgovor na stres od vas hoće

your stress response wants you to be surrounded

da ste okruženi ljudima kojima je stalo do vas.

by people who care about you.

Okay, so how is knowing this side of stress going to make you healthier?

Okej, znači kako vas ovo znanje o stresu

može napraviti zdravije?

Well, oxytocin doesn't only act on your brain.

Pa tako što oksitocin ne utiče samo na mozak.

It also acts on your body,

On utiče i na tjelo,

and one of its main roles in your body

jedna od njegovih glavnih uloga u tijelu

is to protect your cardiovascular system from the effects of stress.

jeste da štiti srčano-žilni sistem

od oboljenja prouzrokovanih stresom.

It's a natural anti-inflammatory.

To je prirodni lijek protiv upale.

It also helps your blood vessels stay relaxed during stress.

On isto pomogne krvnim sudovima da za vrijeme stresa ostanu opušteni.

But my favorite effect on the body is actually on the heart.

Moj omiljeni učinak na tijelo je ipak učinak na srce.

Your heart has receptors for this hormone,

Vaše srce ima receptore za ovaj hormon,

and oxytocin helps heart cells regenerate

oksitocin srćanim ćelijama pomaže da se obnove

and heal from any stress-induced damage.

i ozdrave od svake štete izazvane stresom.

This stress hormone strengthens your heart.

Ovaj stresni hormon vaše srce učvrsti,

And the cool thing is that all of these physical benefits

a što je super stvar sve ove fizičke prednosti oksitocina

of oxytocin are enhanced by social contact and social support.

poboljšane su putem drustvenog kontakta

i drustvene podrške,

So when you reach out to others under stress,

što znači kad se pod stresom okrenete prema drugima

either to seek support or to help someone else,

bilo da tražite podržku ili nekome hoćete pomoći,

you release more of this hormone,

oslobađate više tog hormona,

your stress response becomes healthier,

a vaš stresni odgovor postane zdraviji,

and you actually recover faster from stress.

vi se zapravo brže i oporavite od stresa.

I find this amazing,

Za mene je nevjerovatno

that your stress response has a built-in mechanism

da stresni odgovor ima u sebi ugrađen mehanizam

for stress resilience,

za otpornost na stres,

and that mechanism is human connection.

a taj mehanizem se zove ljudska povezanost.

Završiću tako da vam ispričam nešto o još jednoj studiji.

I want to finish by telling you about one more study.

And listen up, because this study could also save a life.

Dobro me slušajte jer bi ona mogla da spasi koji život.

This study tracked about 1,000 adults in the United States,

Studija je pratila oko 1,000 ljudi u Sjedinjenim Državama,

and they ranged in age from 34 to 93,

starih od 34 pa do 93 godine,

and they started the study by asking,

i studija je počela sa pitanjem,

"How much stress have you experienced in the last year?"

"Koliko ste stresa doživjeli u prošloj godini?"

They also asked,

Isto tako je pitala, "Koliko ste vremene proveli

"How much time have you spent helping out friends, neighbors,

pomagajući prijeteljima, susjedima,

people in your community?"

ljudima u zajednici?"

And then they used public records for the next five years

Poslije su uzeli javne evidencije za narednih pet godina

to find out who died.

da utvrde ko je umro.

Okay, so the bad news first:

Okej, loše priče idu prvo:

For every major stressful life experience,

Svako veće stresno iskustvo,

like financial difficulties or family crisis,

npr. finansijske poteškoće ili familijarna kriza,

that increased the risk of dying by 30 percent.

povećala je rizik od umiranja za trideset posto.

But -- and I hope you are expecting a "but" by now --

Ali - nadam se da ste dosad već predvidili taj ali -

but that wasn't true for everyone.

to nije važilo za sve.

People who spent time caring for others

Za one koji su proveli vrijeme brinući o drugima

showed absolutely no stress-related increase in dying.

pokazalo se da uopšte niso rizikovali smrt. Nula.

Zero.

Caring created resilience.

Brižnost je stvorila otpornost.

And so we see once again

Znači ponovo vidimo

that the harmful effects of stress on your health

da se štetne učinke stresa na zdravlje

are not inevitable.

može izbjeći.

How you think and how you act

Način kako mislimo i reagujemo

can transform your experience of stress.

može promijeniti naše stresno iskustvo

When you choose to view your stress response as helpful,

Kad izabereš da na stresni odgovor gledaš

kao od koristi

you create the biology of courage.

onda stvaraš biologiju hrabrosti.

And when you choose to connect with others under stress,

I kad izabereš da se u stresu povežeš sa ljudima,

you can create resilience.

onda možeš stvoriti otpornost.

Now I wouldn't necessarily ask for more stressful experiences in my life,

Ja i ne bi baš tražila

više stresa u svom životu

but this science has given me a whole new appreciation for stress.

ali mi je ova nauka

pomogla da sasvim drugačije vrednujem stres.

Stress gives us access to our hearts.

Stres nam daje pristup ka našim srcima.

The compassionate heart that finds joy and meaning

Milostivo srce koje nađe radost i smisao

in connecting with others,

u povezivanju sa drugima,

and yes, your pounding physical heart,

da, to je vaše kucajuće srce,

working so hard to give you strength and energy.

koje radi za vas, vašu snagu i energiju.

And when you choose to view stress in this way,

I kad izaberete da gledate ovako na stres,

you're not just getting better at stress,

nije samo da ste bolj u stresu,

you're actually making a pretty profound statement.

nego pravite veoma važan stav.

You're saying that you can trust yourself to handle life's challenges.

S tim kažete kako imate povjerenja u sebe

da se nosite sa životnim izazovima,

And you're remembering that you don't have to face them alone.

i dobro znate

da se ne morate s tim součavati sami.

Thank you.

Hvala vam.

(Applause)

(aplauz)

Chris Anderson: This is kind of amazing, what you're telling us.

Chris Anderson: To je stvarno nevjerovatno šta nam govorite.

Čini se nevjerovatno da uvjerenje o stresu

It seems amazing to me that a belief about stress

can make so much difference to someone's life expectancy.

može toliko toga da uradi za duzinu zivota.

How would that extend to advice,

Kako bi vi savjetovali

like, if someone is making a lifestyle choice

kad bi recimo neko birao životni stil

between, say, a stressful job and a non-stressful job,

između stresnog i ne-stresnog posla,

does it matter which way they go?

da li je bitno na koju će stranu?

It's equally wise to go for the stressful job

Jeli jednako mudro izabrati recimo stresni posao

so long as you believe that you can handle it, in some sense?

dok si ubjeđen, da je sve pod kontrolom?

KM: Yeah, and one thing we know for certain

Keli MakGonigal: Da, jer ima jedna sigurna stvar

zdravije je tražiti smisao u životu

is that chasing meaning is better for your health

than trying to avoid discomfort.

nego izbjegavati nelagodnost.

And so I would say that's really the best way to make decisions,

Ja mislim da je najbolji način za donošenje odluke

is go after what it is that creates meaning in your life

kad ideš putem koji ti za život donosi smisao,

posle toga vjeruj u sebe i nosi se stresom koji slijedi.

and then trust yourself to handle the stress that follows.

CA: Thank you so much, Kelly. It's pretty cool.

CA: Hvala vam mnogo, Keli. To je stvarno odlično. KM: Hvala vama.

(aplauz)

(Applause)