How to practice emotional first aid | Guy Winch | TED

Translator: Serv. de Norm. Lingüística U. de Santiago de Compostela Reviewer: Xusto Rodriguez

I grew up with my identical twin,

Crecín co meu xemelgo,

who was an incredibly loving brother.

que era un irmán incriblemente cariñoso.

Now, one thing about being a twin is,

Ora ben, o que ten ser xemelgo é que te fai un experto

it makes you an expert at spotting favoritism.

en detectar favoritismos.

If his cookie was even slightly bigger than my cookie,

Se a súa galleta era un algo máis grande ca a miña, eu cuestionábao.

I had questions.

E por suposto, non é que estivera esfameado.

And clearly, I wasn't starving.

(Laughter)

(Risas)

When I became a psychologist, I began to notice favoritism

Cando me fixen psicólogo, dei en reparar nun tipo distinto de favoritismo:

of a different kind;

and that is, how much more we value the body than we do the mind.

o de canto máis valoramos o corpo ca a mente.

I spent nine years at university earning my doctorate in psychology,

Botei nove anos na universidade para conseguir o doutoramento en Psicoloxía,

and I can't tell you how many people look at my business card and say,

e nin imaxinan canta xente mira a miña tarxeta e di:

"Oh -- a psychologist. So, not a real doctor,"

"Oh, un psicólogo. Entón non é un doutor de verdade",

as if it should say that on my card.

como se iso debera figurar na tarxeta.

[Dr. Guy Winch, Just a Psychologist (Not a Real Doctor)]

(Risas)

(Laughter)

This favoritism we show the body over the mind --

Este favoritismo que lle damos ao corpo sobre a mente, véxoo por todos os lados.

I see it everywhere.

I recently was at a friend's house,

Hai pouco estaba na casa dun amigo,

and their five-year-old was getting ready for bed.

e o seu neno de cinco anos preparábase para ir durmir.

He was standing on a stool by the sink, brushing his teeth,

Estaba subido a un tallo no lavabo a cepillar os dentes, cando esvarou,

when he slipped and scratched his leg on the stool when he fell.

e rabuñou unha perna co tallo ao caer.

He cried for a minute, but then he got back up,

Chorou durante un minuto, e despois ergueuse, volveu ao tallo

got back on the stool, and reached out for a box of Band-Aids

e acadou unha caixa de tiras adhesivas para poñer unha no corte.

to put one on his cut.

Now, this kid could barely tie his shoelaces,

Este neno case non podía amalloar os zapatos, pero sabía

but he knew you have to cover a cut so it doesn't become infected,

que hai que tapar os cortes para que non se infecten,

and you have to care for your teeth by brushing twice a day.

e que hai que coidar os dentes cepillándoos dúas veces ao día.

We all know how to maintain our physical health

Todos sabemos como coidar a nosa saúde física

and how to practice dental hygiene, right?

e como practicar hixiene bucal, non si?

We've known it since we were five years old.

Sabémolo desde que tiñamos cinco anos.

But what do we know about maintaining our psychological health?

Mais que sabemos de coidar a nosa saúde psicolóxica?

Nadiña.

Well, nothing.

What do we teach our children about emotional hygiene?

Que lles ensinamos aos nosos fillos sobre hixiene emocional?

Nothing.

Ren.

How is it that we spend more time taking care of our teeth

Como pode ser que botemos máis tempo coidando os nosos dentes

than we do our minds?

ca as nosas mentes?

Why is it that our physical health is so much more important to us

Por que a saúde física é moito máis importante para nós

ca a saúde psicolóxica?

than our psychological health?

We sustain psychological injuries even more often than we do physical ones,

Padecemos feridas psicolóxicas incluso máis a miúdo ca físicas.

injuries like failure or rejection or loneliness.

Feridas coma o fracaso, o rexeitamento ou a soidade.

E estas tamén poden empeorar, se as ignoramos,

And they can also get worse if we ignore them,

and they can impact our lives in dramatic ways.

e poden afectar as nosas vidas de xeito dramático.

And yet, even though there are scientifically proven techniques

E malia estaren cientificamente demostradas técnicas que podemos empregar

we could use to treat these kinds of psychological injuries,

para tratar este tipo de afeccións psicolóxicas,

we don't.

non o facemos.

It doesn't even occur to us that we should.

Nin sequera se nos ocorre que deberiamos facelo.

"Oh, you're feeling depressed? Just shake it off; it's all in your head."

"Vaia, estás deprimido? Esquéceo; está todo na túa cabeza".

Imaxinades dicirlle iso a alguén cunha perna rota?

Can you imagine saying that to somebody with a broken leg:

"Oh, just walk it off; it's all in your leg."

"Oh, tira para adiante; está todo na túa perna".

(Laughter)

(Risas)

It is time we closed the gap

É hora de enchermos a fenda entre a saúde física e a psicolóxica.

between our physical and our psychological health.

It's time we made them more equal,

É hora de facérmolas máis iguais,

more like twins.

máis coma xemelgas.

Speaking of which, my brother is also a psychologist.

Falando diso, o meu irmán tamén é psicólogo.

So he's not a real doctor, either.

Así que tampouco é un doutor de verdade.

(Laughter)

(Risas)

We didn't study together, though.

Porén, non estudamos xuntos.

In fact, the hardest thing I've ever done in my life

De feito, o máis difícil que fixen na miña vida,

foi cruzar o Atlántico ata Nova York

is move across the Atlantic to New York City

to get my doctorate in psychology.

para obter o meu doutoramento en Psicoloxía.

We were apart then for the first time in our lives,

Daquela estivemos separados por primeira vez nas nosas vidas,

and the separation was brutal for both of us.

e o afastamento foi brutal para os dous.

But while he remained among family and friends,

Pero mentres que el ficou entre a familia e os amigos,

I was alone in a new country.

eu estaba só nun novo país.

We missed each other terribly,

Estrañabámonos terriblemente,

but international phone calls were really expensive then,

mais as chamadas internacionais eran realmente caras daquela,

e só podiamos aforrar para falarmos durante cinco minutos á semana.

and we could only afford to speak for five minutes a week.

When our birthday rolled around,

Cando chegou o noso aniversario,

it was the first we wouldn't be spending together.

--o primeiro que non puidemos pasar xuntos.

We decided to splurge,

Decidimos desbaldir, e esa semana iamos falar dez minutos.

and that week, we would talk for 10 minutes.

(Laughter)

I spent the morning pacing around my room, waiting for him to call --

Pasei a mañá dando voltas polo cuarto, esperando a que chamara,

esperando e esperando, pero o teléfono non soou.

and waiting ...

and waiting.

But the phone didn't ring.

Dada a diferenza horaria, supuxen:

Given the time difference, I assumed,

"OK, he's out with friends, he'll call later."

"Vale, está por aí cos amigos, xa chamará máis tarde".

There were no cell phones then.

Non había móbiles daquela.

But he didn't.

Pero non o fixo.

And I began to realize that after being away for over 10 months,

E eu comecei a darme conta de que despois de estar fóra máis de dez meses,

he no longer missed me the way I missed him.

xa non me estrañaba da mesma maneira en que eu o facía.

Sabía que chamaría pola mañá,

I knew he would call in the morning,

pero esa noite foi unha das máis tristes e longas da miña vida.

but that night was one of the saddest and longest nights of my life.

I woke up the next morning.

Espertei á mañá seguinte.

I glanced down at the phone,

Boteille unha ollada ao teléfono, e deime conta de que o descolgara

and I realized I had kicked it off the hook

when pacing the day before.

sen querer mentres paseaba o día anterior.

I stumbled out of bed,

Saín a tombos da cama,

I put the phone back on the receiver, and it rang a second later.

colgueino ben, e soou un segundo despois,

And it was my brother,

e era o meu irmán, e meus, estaba moi cabreado.

and boy, was he pissed.

(Laughter)

(Risas)

It was the saddest and longest night of his life as well.

Fora a máis triste e longa noite da súa vida tamén.

Intentei explicarlle o que acontecera, pero dixo:

Now, I tried to explain what happened, but he said,

"I don't understand.

"Non o entendo. Se viches que non chamaba,

If you saw I wasn't calling you,

why didn't you just pick up the phone and call me?"

por que non colliches o teléfono e me chamaches ti a min?"

He was right.

Levaba razón. Por que non o chamei eu?

Why didn't I call him?

I didn't have an answer then.

Non tiven a resposta xacando, mais si a teño hoxe.

But I do today,

E é simple:

and it's a simple one:

loneliness.

Soidade.

Loneliness creates a deep psychological wound,

A soidade crea unha profunda ferida psicolóxica,

unha que distorsiona as nosas percepcións e embarulla o noso pensamento.

one that distorts our perceptions and scrambles our thinking.

Fainos crer que a aqueles que nos rodean lles importamos moito menos do que é.

It makes us believe that those around us care much less than they actually do.

Iso fainos ter medo a abrirnos aos demais,

It make us really afraid to reach out,

because why set yourself up for rejection and heartache

pois por que expoñerte ao rexeitamento e á angustia cando o corazón

when your heart is already aching more than you can stand?

xa está padecendo máis do que podes aturar?

I was in the grips of real loneliness back then,

Eu estiven ao bordo da verdadeira soidade daquela,

but I was surrounded by people all day, so it never occurred to me.

mais estaba rodeado de xente todo o día, polo que non chegou a pasarme.

But loneliness is defined purely subjectively.

Mais a soidade defínese en termos estritamente subxectivos.

It depends solely on whether you feel emotionally or socially disconnected

Depende unicamente de se te sentes

emocional ou socialmente desconectado dos que están ao teu redor.

from those around you.

And I did.

E eu sentíame así.

There is a lot of research on loneliness, and all of it is horrifying.

Hai unha morea de investigacións sobre a soidade, e todas elas son arrepiantes.

Loneliness won't just make you miserable;

A soidade non só te fará infeliz, tamén te matará.

it will kill you.

I'm not kidding.

Non estou de chanza.

Chronic loneliness increases your likelihood of an early death

A soidade crónica incrementa a probabilidade de morte prematura

by 14 percent.

nun 14 por cento.

Fourteen percent!

Un 14 por cento!

Loneliness causes high blood pressure,

A soidade provoca hipertensión sanguínea e colesterol alto.

high cholesterol.

It even suppress the functioning of your immune system,

Incluso inhibe o funcionamento do sistema inmunitario,

making you vulnerable to all kinds of illnesses and diseases.

facéndoo a un vulnerable a todo tipo de enfermidades e doenzas.

In fact, scientists have concluded that taken together,

De feito, científicos concluíron que en conxunto,

chronic loneliness poses as significant a risk

a soidade crónica causa un risco tan significativo

for your long-term health and longevity

para a saúde a longo prazo e a lonxevidade coma fumar.

as cigarette smoking.

Now, cigarette packs come with warnings saying, "This could kill you."

Agora os paquetes de cigarros veñen con advertencias que din:

"Isto podería matarte".

But loneliness doesn't.

Pero a soidade non.

And that's why it's so important

E por iso é tan importante que prioricemos a saúde psicolóxica,

that we prioritize our psychological health,

that we practice emotional hygiene.

que practiquemos hixiene emocional.

Because you can't treat a psychological wound

Porque non podes tratar unha ferida psicolóxica

if you don't even know you're injured.

se nin sequera sabes que estás ferido.

[Préstalle atención á dor emocional]

Loneliness isn't the only psychological wound

A soidade non é a única ferida psicolóxica que distorsiona as nosas percepcións

that distorts our perceptions and misleads us.

e nos confunde.

Failure does that as well.

O fracaso tamén o fai.

I once visited a day care center,

Unha vez visitei unha gardería, onde vin tres cativos a brincar

where I saw three toddlers play with identical plastic toys.

con xoguetes de plástico idénticos.

You had to slide the red button, and a cute doggie would pop out.

Había que mover o botón vermello e saía un cadeliño.

One little girl tried pulling the purple button, then pushing it,

Unha neniña tentou tirar do botón morado, logo premelo e despois simplemente sentou

and then she just sat back and looked at the box

e mirou para a caixa, co beizo inferior tremendo.

with her lower lip trembling.

O meniño do lado viu o que aconteceu, logo volveuse para a súa caixa

The little boy next to her watched this happen,

then turned to his box and burst into tears without even touching it.

e deu en chorar sen tan sequera tocala.

Meanwhile, another little girl tried everything she could think of

Mentres tanto, outra rapaciña probou todo canto se lle ocorreu,

until she slid the red button,

ata que desprazou o botón vermello, o cadeliño saltou, e ela reloucou.

the cute doggie popped out, and she squealed with delight.

So: three toddlers with identical plastic toys,

Ou sexa, tres cativos con xoguetes de plástico idénticos,

but with very different reactions to failure.

pero con moi distintas reaccións ao fracaso.

The first two toddlers were perfectly capable of sliding a red button.

Os dous primeiros nenos eran perfectamente capaces

de mover o botón vermello.

The only thing that prevented them from succeeding

O único que lles impediu facelo foi que a súa mente os enganou,

was that their mind tricked them into believing they could not.

facéndolles crer que non poderían.

Now, adults get tricked this way as well, all the time.

Aos adultos tamén nos enganan así, todo o tempo.

De feito, todos nós temos un xogo de sentimentos e crenzas predeterminado

In fact, we all have a default set of feelings and beliefs

that gets triggered whenever we encounter frustrations and setbacks.

que se desencadea cando nos atopamos con frustracións e reveses.

Are you aware of how your mind reacts to failure?

Son conscientes de como a súa mente reacciona ao fracaso?

You need to be.

Necesitan selo.

Porque se a mente trata de convencelos de que son incapaces de algo e o cren,

Because if your mind tries to convince you you're incapable of something,

and you believe it,

then like those two toddlers, you'll begin to feel helpless

entón, como aqueles dous cativos, comezarán a sentirse impotentes

e pronto deixarán de intentalo tamén, ou nin sequera probarán en absoluto.

and you'll stop trying too soon, or you won't even try at all.

And then you'll be even more convinced you can't succeed.

E despois estarán aínda máis convencidos de que non poden ter éxito.

You see, that's why so many people function below their actual potential.

Como ven, este é o motivo polo que moita xente

rende por debaixo do seu potencial real.

Because somewhere along the way, sometimes a single failure

Porque nalgún punto do camiño, ás veces un único fracaso

convinced them that they couldn't succeed, and they believed it.

os convenceu de que non poderían triunfar, e crérono.

Once we become convinced of something, it's very difficult to change our mind.

Unha vez que nos convencemos de algo, é moi difícil mudar a maneira de pensar.

I learned that lesson the hard way when I was a teenager with my brother.

Eu aprendín esta lección á forza cando era adolescente, co meu irmán.

Estabamos conducindo con amigos por unha escura estrada de noite,

We were driving with friends down a dark road at night,

when a police car stopped us.

cando un coche de policía nos parou.

There had been a robbery in the area and they were looking for suspects.

Houbera un roubo pola zona e estaban buscando sospeitosos.

The officer approached the car, and shined his flashlight on the driver,

O axente achegouse ao coche e alumeou coa lanterna ao condutor,

then on my brother in the front seat,

logo ao meu irmán, no asento do copiloto e despois a min.

and then on me.

And his eyes opened wide and he said,

Os seus ollos abríronse moito e dixo:

"Where have I seen your face before?"

"Onde vin eu esa cara antes?".

(Laughter)

(Risas)

E eu dixen: "No asento de adiante".

And I said,

"In the front seat."

(Laughter)

(Risas)

But that made no sense to him whatsoever,

Pero iso non lle tiña sentido ningún, así que pensou que eu estaba drogado.

so now he thought I was on drugs.

(Laughter)

(Risas)

So he drags me out of the car, he searches me,

E sacoume do vehículo, rexistroume e levoume dereito ao coche patrulla,

he marches me over to the police car,

and only when he verified I didn't have a police record,

e só cando comprobou que non tiña antecedentes,

could I show him I had a twin in the front seat.

puiden ensinarlle que tiña un xemelgo no asento de adiante.

But even as we were driving away,

Pero aínda cando estabamos marchando podía verse pola expresión da súa cara

you could see by the look on his face he was convinced

que estaba convencido de que me estaba a zafar de algo.

that I was getting away with something.

(Laughter)

(Risas)

Our mind is hard to change once we become convinced.

A nosa mente é difícil de cambiar unha vez que estamos convencidos.

So it might be very natural to feel demoralized

Pode ser moi normal sentirse desmoralizado e derrotado despois de fracasar.

and defeated after you fail.

But you cannot allow yourself to become convinced you can't succeed.

Pero non poden deixarse autoconvencer de que non poden ter éxito.

You have to fight feelings of helplessness.

Teñen que combater os sentimentos de imposibilidade.

You have to gain control over the situation.

Teñen que recuperar o control da situación.

And you have to break this kind of negative cycle

E romper esta especie de círculo negativo antes de que comece.

before it begins.

[Deter a hemorraxia emocional]

[Stop Emotional Bleeding]

Our minds and our feelings --

As nosas mentes e pensamentos non son os amigos confiables que criamos que eran.

they're not the trustworthy friends we thought they were.

They're more like a really moody friend,

Máis ben son coma un amigo inestable que pode ser moi comprensivo nun momento,

who can be totally supportive one minute, and really unpleasant the next.

e totalmente antipático no seguinte.

Unha vez traballei cunha muller que despois de vinte anos de matrimonio

I once worked with this woman who, after 20 years marriage

and an extremely ugly divorce,

e un divorcio extremadamente desagradable,

was finally ready for her first date.

estaba por fin preparada para a súa primeira cita.

She had met this guy online,

Coñecera a un tipo por internet, e el parecía agradable e exitoso,

and he seemed nice and he seemed successful,

e o máis importante, parecía que ela lle gustaba de verdade.

and most importantly, he seemed really into her.

So she was very excited, she bought a new dress,

Por iso, estaba moi emocionada, mercou un vestido novo

and they met at an upscale New York City bar for a drink.

e quedaron nun exclusivo bar de Nova York para tomar algo.

Ten minutes into the date, the man stands up and says,

Ao cabo de dez minutos de cita, o home ergueuse e dixo:

"I'm not interested," and walks out.

"Non estou interesado"

E marchou.

Rejection is extremely painful.

[REXEITAMENTO]

O rexeitamento é extremadamente doloroso.

The woman was so hurt she couldn't move.

A muller estaba tan doída que non puido nin moverse.

Todo que deu feito foi chamar a un amigo.

All she could do was call a friend.

Here's what the friend said: "Well, what do you expect?

E velaquí o que este lle dixo:

"Ben, que esperabas? Tes moita cadeira, non tes nada interesante do que falar,

You have big hips, you have nothing interesting to say.

Why would a handsome, successful man like that

por que ía un home atractivo e de éxito coma ese saír cunha perdedora coma ti?

ever go out with a loser like you?"

Impresionante, non si, que un amigo poida ser tan cruel?

Shocking, right, that a friend could be so cruel?

But it would be much less shocking

Mais seríao moito menos se vos digo que non foi o amigo quen tal dixo.

if I told you it wasn't the friend who said that.

It's what the woman said to herself.

Foi o que a muller se dixo a si mesma.

And that's something we all do,

E isto é algo que todos facemos, especialmente despois dun rexeitamento.

especially after a rejection.

We all start thinking of all our faults and all our shortcomings,

Todos nós comezamos a pensar sobre todos os nosos fallos e defectos,

what we wish we were, what we wish we weren't.

o que desexariamos ser e o que non, insultámonos a nós mesmos.

We call ourselves names.

Maybe not as harshly, but we all do it.

Talvez non con tanta dureza, pero todos o facemos.

And it's interesting that we do,

E é curioso que o fagamos, porque a nosa autoestima xa está danada.

because our self-esteem is already hurting.

Why would we want to go and damage it even further?

Por que iamos querer collela e danala aínda máis?

We wouldn't make a physical injury worse on purpose.

Non empeorariamos á mantenta unha ferida física.

You wouldn't get a cut on your arm and decide, "Oh! I know --

Non vos cortades nun brazo e dicides:

I'm going to take a knife and see how much deeper I can make it."

"Ah, xa sei! Vou coller un coitelo e ver canto máis profundo o podo facer".

But we do that with psychological injuries all the time.

Pero facémolo seguido coas feridas psicolóxicas.

Why? Because of poor emotional hygiene.

Por que? Por unha hixiene emocional pobre.

Because we don't prioritize our psychological health.

Porque non priorizamos a nosa saúde psicolóxica.

We know from dozens of studies that when your self-esteem is lower,

Sabemos por ducias de estudos que cando a autoestima está baixa,

you are more vulnerable to stress and to anxiety;

es máis vulnerable ao estrés e á ansiedade,

that failures and rejections hurt more,

que fracasos e rexeitamentos feren máis e leva máis tempo recuperarse deles.

and it takes longer to recover from them.

So when you get rejected, the first thing you should be doing

Así que cando te rexeitan, o primeiro que deberías facer

is to revive your self-esteem,

é recuperar a túa autoestima, non unirte ao Club da Loita e mallar nela.

not join Fight Club and beat it into a pulp.

Cando sofres dor emocional, trátate coa mesma compaixón

When you're in emotional pain,

treat yourself with the same compassion

que esperarías por parte dun verdadeiro bo amigo.

you would expect from a truly good friend.

[Protect Your Self-Esteem]

[Protexe a túa autoestima]

We have to catch our unhealthy psychological habits and change them.

Temos que coller os nosos malsáns hábitos psicolóxicos e trocalos.

And one of unhealthiest and most common is called rumination.

Un dos máis prexudiciais e comúns chámase «ruminación».

To ruminate means to chew over.

Rumiar quere dicir remoer.

It's when your boss yells at you

É cando o xefe che berra, ou o profesor te fai sentir estúpido na clase,

or your professor makes you feel stupid in class,

or you have big fight with a friend

ou tes unha gran rifa cun amigo, e non podes deixar de reproducir

and you just can't stop replaying the scene in your head for days,

a escena na cabeza durante días, ás veces semanas, sen parar.

sometimes for weeks on end.

Rumiar sobre sucesos angustiosos así pode facilmente converterse nun hábito,

Now, ruminating about upsetting events in this way can easily become a habit,

and it's a very costly one,

e é un moi custoso.

because by spending so much time focused on upsetting and negative thoughts,

Porque cando estás tanto tempo centrado en pensamentos tristes e negativos,

you are actually putting yourself at significant risk

realmente estaste a poñer en risco significativo de desenvolver

for developing clinical depression,

depresión clínica, alcoholismo, desordes alimentarias

alcoholism,

eating disorders,

and even cardiovascular disease.

e incluso doenzas cardiovasculares.

The problem is,

O problema é que a ansia de rumiar pode sentirse con moita forza e intensidade,

the urge to ruminate can feel really strong and really important,

so it's a difficult habit to stop.

polo que é un hábito difícil de abandonar.

I know this for a fact,

Eu seino ben, porque hai algo máis dun ano eu mesmo desenvolvín este vezo.

because a little over a year ago, I developed the habit myself.

You see, my twin brother was diagnosed with stage 3 non-Hodgkin's lymphoma.

Mirade, ao meu irmán diagnosticáronlle un linfoma non-Hodking en estadio tres.

His cancer was extremely aggressive.

O seu cáncer foi extremadamente agresivo.

He had visible tumors all over his body.

Tivo tumores visibles por todo o corpo.

And he had to start a harsh course of chemotherapy.

E tivo que comezar un duro tratamento de quimioterapia.

And I couldn't stop thinking about what he was going through.

E eu non podía deixar de pensar sobre se se estaba a ir.

I couldn't stop thinking about how much he was suffering,

Non podía deixar de pensar canto estaba sufrindo,

even though he never complained, not once.

aínda que non se queixaba, nin unha soa vez.

He had this incredibly positive attitude.

El tiña unha actitude enormemente positiva.

A súa saúde psicolóxica era sorprendente.

His psychological health was amazing.

Eu estaba fisicamente san, pero psicoloxicamente era un desastre.

I was physically healthy, but psychologically, I was a mess.

But I knew what to do.

Pero sabía que facer.

Studies tell us that even a two-minute distraction is sufficient

Hai estudos que din que unha distracción de dous minutos

abonda para romper a necesidade de rumiar nese momento.

to break the urge to ruminate in that moment.

And so each time I had a worrying, upsetting, negative thought,

Así, cada vez que tiña un pensamento preocupante, triste ou negativo,

I forced myself to concentrate on something else until the urge passed.

forzábame a me concentrar en calquera outra cousa

ata que a ansia pasara.

And within one week, my whole outlook changed

E nunha semana, a miña perspectiva enteira cambiara

e tornárase máis positiva e máis esperanzada.

and became more positive and more hopeful.

[Battle Negative Thinking]

[Combater pensamentos negativos]

Nine weeks after he started chemotherapy, my brother had a CAT scan,

Nove semanas despois de comezar a quimio, ao meu irmán fixéronlle un TAC,

e eu estaba con el cando lle deron os resultados.

and I was by his side when he got the results.

All the tumors were gone.

Todos os tumores desapareceran.

He still had three more rounds of chemotherapy to go,

Aínda lle quedaban tres sesións máis, pero sabiamos que se recuperaría.

but we knew he would recover.

This picture was taken two weeks ago.

Esta foto tirouse hai dúas semanas.

By taking action when you're lonely,

Actuando cando estás só,

by changing your responses to failure,

mudando a resposta ao fracaso,

by protecting your self-esteem,

conservando a autoestima,

by battling negative thinking,

combatendo os pensamentos negativos,

you won't just heal your psychological wounds,

non só curarán as feridas psicolóxicas,

you will build emotional resilience,

tamén forxarán a resiliencia emocional, desenvolveranse.

you will thrive.

A hundred years ago, people began practicing personal hygiene,

Hai cen anos, a xente comezou a practicar hixiene persoal, e a esperanza de vida

and life expectancy rates rose by over 50 percent

aumentou por riba dun 50 por cento en só unhas décadas.

in just a matter of decades.

I believe our quality of life could rise just as dramatically

Coido que a nosa calidade de vida aumentaría de xeito igual de drástico

if we all began practicing emotional hygiene.

se todos comezásemos a practicar hixiene emocional.

Can you imagine what the world would be like

Poden imaxinar como sería o mundo se todos estivésemos

if everyone was psychologically healthier?

máis sans psicoloxicamente?

If there were less loneliness and less depression?

Se houbese menos soidade e depresión?

If people knew how to overcome failure?

Se a xente soubera como superar o fracaso?

If they felt better about themselves and more empowered?

Se se sentisen mellor consigo mesmos e máis fortes?

If they were happier and more fulfilled?

Se estivesen máis felices e realizados?

I can, because that's the world I want to live in.

Eu podo, porque este é o mundo en que quero vivir,

e é o mundo en que o meu irmán quere vivir tamén.

And that's the world my brother wants to live in as well.

And if you just become informed and change a few simple habits, well --

E se comezades a ser conscientes e a mudar uns poucos hábitos sinxelos,

este é o mundo en que todos podemos vivir.

that's the world we can all live in.

Thank you very much.

Moitas grazas.

(Applause)

(Aplausos)