How to make stress your friend | Kelly McGonigal | TED

Prevoditelj: Ines Rad Recezent: Sanda L

I have a confession to make.

Imam vam nešto za priznati.

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

Ali prije toga, htjela bih da vi meni nešto priznate.

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

Podignite ruku ako ste u posljednjih godinu dana

if you've experienced relatively little stress.

proživjeli relativno malu količinu stresa.

Anyone?

Itko?

How about a moderate amount of stress?

A umjerenu količinu stresa?

Who has experienced a lot of stress?

Tko je doživio mnogo stresa?

Yeah. Me too.

Da. I ja.

But that is not my confession.

Ali moje priznanje nije to.

My confession is this:

Moje priznanje je:

I am a health psychologist,

Stručnjakinja sam u psihologiji zdravlja

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

i cilj mi je pomoći ljudima da budu sretniji i zdraviji.

But I fear that something I've been teaching

Ipak, bojim se da nešto čemu poučavam

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

posljednjih 10 godina uzrokuje više štete nego koristi,

and it has to do with stress.

a ima veze sa stresom.

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

Godinama govorim ljudima da zbog stresa mogu oboljeti,

It increases the risk of everything from the common cold

da povećava rizik od bolesti, od obične prehlade

to cardiovascular disease.

do kardiovaskularnih bolesti.

Basically, I've turned stress into the enemy.

Dakle, pretvarala sam stres u neprijatelja.

But I have changed my mind about stress,

Međutim, promijenila sam mišljenje

and today, I want to change yours.

i danas želim promijeniti vaše.

Let me start with the study that made me rethink

Započet ću osvrćući se na istraživanje

koje je potpuno promijenilo moje viđenje stresa.

my whole approach to stress.

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

Istraživanje je osam godina pratilo 30 000 odraslih osoba u SAD-u.

and they started by asking people,

Započeli su pitanjem:

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

"Koliko ste stresa iskusili u posljednjih godinu dana?"

They also asked,

Pitali su i

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

"Vjerujete li da stres šteti vašem zdravlju?"

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

Zatim su iskoristili javno dostupne baze podataka da otkriju tko je umro.

(Laughter)

(Smijeh)

Okay.

U redu.

Some bad news first.

Prvo loše vijesti.

People who experienced a lot of stress in the previous year

Kod ljudi koji su prethodne godine iskusili mnogo stresa,

had a 43 percent increased risk of dying.

rizik od smrti bio je 43% veći.

But that was only true for the people

Ali to je istina samo za ljude

who also believed that stress is harmful for your health.

koji su istovremeno vjerovali da je stres štetan za zdravlje.

(Laughter)

(Smijeh)

People who experienced a lot of stress

Kod ljudi koji su proživjeli mnogo stresa,

but did not view stress as harmful

ali nisu vjerovali da je štetan,

were no more likely to die.

rizik se nije povećavao.

In fact, they had the lowest risk of dying

Štoviše, imali su najmanji postotak rizika

of anyone in the study,

od svih sudionika,

including people who had relatively little stress.

uključujući ljude s relativno malom razinom stresa.

Now the researchers estimated that over the eight years

Istraživači su procijenili da je u osam godina

they were tracking deaths,

koliko su pratili smrtnost,

182,000 Americans died prematurely,

182 000 Amerikanaca preuranjeno umrlo,

not from stress,

ne od stresa,

but from the belief that stress is bad for you.

već od uvjerenja da je stres štetan za zdravlje.

(Laughter)

(Smijeh)

That is over 20,000 deaths a year.

To je više od 20 000 smrti svake godine.

Now, if that estimate is correct,

Ako su ove procjene točne,

that would make believing stress is bad for you

to znači da je vjerovanje u štetnost stresa

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

15. najrašireniji uzrok smrtnosti u SAD-u u posljednjih godinu dana.

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

Ubilo je više ljudi nego melanom, HIV i ubojice.

(Laughter)

(Smijeh)

You can see why this study freaked me out.

Jasno vam je zašto me ovo istraživanje prestravilo.

Here I've been spending so much energy telling people

Ja sam se iz petnih žila trudila uvjeriti ljude da je stres

stress is bad for your health.

štetan za njihovo zdravlje.

So this study got me wondering:

To me istraživanje zaintrigiralo:

Can changing how you think about stress make you healthier?

Može li promjena pogleda na stres pozitivno utjecati na zdravlje?

And here the science says yes.

Znanost kaže da.

When you change your mind about stress,

Kad promijenite svoj pogled na stres,

you can change your body's response to stress.

promijenit ćete reakciju vašeg tijela na stres.

Now to explain how this works,

Objasnit ću vam kako to funkcionira.

I want you all to pretend that you are participants

Voljela bih da se svi pretvarate da sudjelujete

in a study designed to stress you out.

u istraživanju predviđenom da inducira stres.

It's called the social stress test.

Zove se test društvenog pritiska.

You come into the laboratory,

Došli ste u laboratorij

and you're told you have to give

i rečeno vam je da morate bez pripreme održati

a five-minute impromptu speech on your personal weaknesses

petominutni govor o svojim slabim točkama

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

pred stručnom komisijom.

and to make sure you feel the pressure,

A da budu sigurni da ste pod pritiskom,

there are bright lights and a camera in your face,

u lice vam se unose kamere i blješte reflektori.

kind of like this.

Nešto kao ovo ovdje.

(Laughter)

(Smijeh)

And the evaluators have been trained

A članovi komisije uvježbani su

to give you discouraging, non-verbal feedback,

da vas svojim držanjem obeshrabruju.

like this.

Ovako.

(Exhales)

(Uzdah)

(Laughter)

(Smijeh)

Now that you're sufficiently demoralized,

Kada vas dovoljno demoraliziraju,

time for part two: a math test.

vrijeme je za drugi dio: matematički test.

And unbeknownst to you,

A bez vašeg znanja,

the experimenter has been trained to harass you during it.

ispitivač je uvježban da vas cijelo vrijeme uznemiruje.

Now we're going to all do this together.

Sada ćemo pokušati svi zajedno.

It's going to be fun.

Bit će zabavno.

For me.

Meni.

Okay.

Krećemo.

(Laughter)

(Smijeh)

I want you all to count backwards from 996

Brojat ćete unatrag od 996,

in increments of seven.

sedam po sedam.

You're going to do this out loud,

Brojat ćete naglas,

as fast as you can,

što brže možete,

starting with 996.

počevši od 996.

Go!

Krenite!

(Audience counting)

(Publika broji)

Go faster. Faster please.

Brže. Brže, molim.

You're going too slow.

Prespori ste.

(Audience counting)

(Publika broji)

Stop. Stop, stop, stop.

Stanite. Dosta, stanite.

That guy made a mistake.

Ovaj je pogriješio.

We are going to have to start all over again.

Moramo početi ispočetka.

(Laughter)

(Smijeh)

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

Ne ide vam ovo baš, ha?

Okay, so you get the idea.

Shvatili ste poantu,

If you were actually in this study,

da ste uistinu dio ovog istraživanja,

you'd probably be a little stressed out.

bili biste pod stresom.

Your heart might be pounding,

Srce bi vam lupalo,

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

disanje ubrzalo, možda biste se preznojili.

And normally, we interpret these physical changes as anxiety

Obično ovakve fizičke promjene interpretiramo kao tjeskobu

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

ili znakove da se ne nosimo najbolje s pritiskom.

But what if you viewed them instead

Ali što ako bismo ih tumačili

as signs that your body was energized,

kao naznake da se tijelo puni energijom,

was preparing you to meet this challenge?

priprema vas za suočavanje s izazovom?

Now that is exactly what participants were told

Upravo je to rečeno

in a study conducted at Harvard University.

sudionicima istraživanja na Harvardu.

Before they went through the social stress test,

Prije pristupanja testu društvenog pritiska,

they were taught to rethink their stress response as helpful.

poučeni su da gledaju na svoju reakciju na stres kao korisnu.

That pounding heart is preparing you for action.

Lupanje srca priprema te na akciju.

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

Ubrzano disanje nije problem,

It's getting more oxygen to your brain.

dovodi više kisika tvom mozgu.

And participants who learned to view the stress response

Sudionici koji su naučili gledati

svoju reakciju na stres kao korisnu,

as helpful for their performance,

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

proživjeli su manje stresa, tjeskobe, bili su samouvjereniji.

but the most fascinating finding to me

Za mene je najzanimljivije bilo u kolikoj se mjeri promijenio

was how their physical stress response changed.

njihov fizički odgovor na stres.

Now, in a typical stress response,

Kod tipične reakcije na stres,

your heart rate goes up,

poveća se broj otkucaja

and your blood vessels constrict like this.

i krvne se žile stisnu, ovako.

And this is one of the reasons that chronic stress

Upravo je to jedan od razloga zašto se kronični stres

is sometimes associated with cardiovascular disease.

ponekad vezuje uz kardiovaskularne bolesti.

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

Nije zdravo nalaziti se konstantno u ovom stanju.

But in the study,

U ovom istraživanju,

when participants viewed their stress response as helpful,

kada su sudionici gledali na svoje reakcije kao pomoć,

their blood vessels stayed relaxed like this.

njihove su krvne žile ostale opuštene, ovako.

Their heart was still pounding,

Srce im je lupalo,

but this is a much healthier cardiovascular profile.

ali sveukupna kardiovaskularna slika bila je zdravija.

It actually looks a lot like what happens

Slična se reakcija dogodi

in moments of joy and courage.

u trenucima sreće i hrabrosti.

Over a lifetime of stressful experiences,

Kada je u pitanju život pod stresom,

this one biological change

ovakva jedna biološka promjena

could be the difference

može značiti razliku

between a stress-induced heart attack at age 50

između stresom uzrokovanog srčanog udara u 50-oj

and living well into your 90s.

i života daleko iza 90-e.

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

Upravo to potvrdila su nova istraživanja stresa,

that how you think about stress matters.

da je važno kako gledamo na stres.

So my goal as a health psychologist has changed.

Zato, moj se cilj promijenio.

I no longer want to get rid of your stress.

Više ne pokušavam eliminirati stres.

I want to make you better at stress.

Želim vas naučiti da budete bolji u njemu.

And we just did a little intervention.

I upravo smo proveli jednu malu intervenciju.

If you raised your hand and said

Ako ste podigli ruku

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

jer ste u protekloj godini proživjeli mnogo stresa,

we could have saved your life,

možda smo vam spasili život

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

jer ćete se, sljedeći put kad vam se srce uzlupa od stresa,

you're going to remember this talk

sjetiti ovog govora

and you're going to think to yourself,

i pomisliti:

this is my body helping me rise to this challenge.

moje mi tijelo upravo pomaže suočiti se s izazovom.

And when you view stress in that way,

Kad na ovaj način gledate na stres,

your body believes you,

tijelo vam povjeruje

and your stress response becomes healthier.

i vaša je reakcija na stres zdravija.

Now I said I have over a decade of demonizing stress

Rekla sam vam da se imam iskupiti

to redeem myself from,

za deset godina ocrnjivanja stresa,

so we are going to do one more intervention.

zato ćemo prirediti još jednu intervenciju.

I want to tell you

Predstavit ću vam jedan od najpodcijenjenijih aspekata

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

reakcije na stres,

and the idea is this:

a to je:

Stress makes you social.

Stres vas čini društvenima.

To understand this side of stress,

Da bismo razumjeli ovu stranu stresa,

we need to talk about a hormone, oxytocin,

potrebno se osvrnuti na jedan hormon, na oksitocin.

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

Svjesna sam da je oksitocin već popularan koliko to hormon može biti,

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

ima i vlastiti nadimak, hormon ljubavi,

because it's released when you hug someone.

jer se ispušta prilikom zagrljaja,

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

ali to je tek manji dio funkcija oksitocina.

Oxytocin is a neuro-hormone.

Oksitocin je neurohormon.

It fine-tunes your brain's social instincts.

Oblikuje društvene instinkte našeg mozga.

It primes you to do things

Potiče nas da radimo stvari

that strengthen close relationships.

kojima gradimo bliske društvene veze.

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

Zbog njega žudimo za fizičkim kontaktom s obitelji i prijateljima.

It enhances your empathy.

Pospješuje empatiju.

It even makes you more willing to help and support

Čak nas čini voljnijima pružiti pomoć i podršku

the people you care about.

ljudima do kojih nam je stalo.

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

Neki su ljudi čak predlagali da bismo trebali snifati oksitocin

to become more compassionate and caring.

da postanemo brižniji i suosjećajniji.

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

Međutim, ljudi ne shvaćaju jednu stvar.

It's a stress hormone.

Oksitocin je hormon stresa.

Your pituitary gland pumps this stuff out

Hipofiza ga izlučuje

as part of the stress response.

kao odgovor na stres.

It's as much a part of your stress response

Dio je vaše reakcije na stres

as the adrenaline that makes your heart pound.

koliko i adrenalin od kojeg vam srce počinje lupati.

And when oxytocin is released in the stress response,

Oksitocin ispušten u stresnoj situaciji

it is motivating you to seek support.

motivira nas da tražimo podršku.

Your biological stress response

Vaš biološki odgovor na stres

is nudging you to tell someone how you feel,

potiče vas da nekome kažete kako se osjećate

instead of bottling it up.

umjesto da potiskujete osjećaje.

Your stress response wants to make sure you notice

Tijelo vas potiče da primijetite

when someone else in your life is struggling

kad je nekom drugom u vašoj okolini teško,

so that you can support each other.

da možete podržati jedan drugoga.

When life is difficult,

U teškim trenucima,

your stress response wants you to be surrounded

takav odgovor na stres potiče vas da se okružite

by people who care about you.

ljudima kojima je stalo do vas.

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

U redu. Ali kako će vas poznavanje ove strane stresa učiniti zdravijima?

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

Pa, oksitocin ne utječe samo na mozak.

It also acts on your body,

Utječe na cijelo tijelo,

and one of its main roles in your body

a jedna od njegovih primarnih uloga

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

je zaštita kardiovaskularnog sustava od posljedica stresa.

It's a natural anti-inflammatory.

Prirodno je protuupalno sredstvo.

It also helps your blood vessels stay relaxed during stress.

Pomaže i da se krvne žile ne stegnu pod utjecajem stresa.

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

Ipak, meni najdraži je utjecaj koji ima na srce.

Your heart has receptors for this hormone,

Na srcu se nalaze receptori za ovaj hormon,

and oxytocin helps heart cells regenerate

a on pomaže regeneraciji srčanih stanica

and heal from any stress-induced damage.

i zacjeljivanju štete uzrokovane stresom.

This stress hormone strengthens your heart.

Ovaj hormon stresa osnažuje vaše srce.

And the cool thing is that all of these physical benefits

Odlično je što se sve ove pozitivne fizičke posljedice

of oxytocin are enhanced by social contact and social support.

pospješuju kroz društveni kontakt i potporu.

So when you reach out to others under stress,

Dakle, kada pod stresom zatražite pomoć od okoline

either to seek support or to help someone else,

tražeći podršku ili pružite pomoć drugoj osobi,

you release more of this hormone,

lučite više ovog hormona,

your stress response becomes healthier,

vaš odgovor na stres postaje zdraviji

and you actually recover faster from stress.

i brže se oporavljate od stresa.

I find this amazing,

Fascinira me

that your stress response has a built-in mechanism

da naše tijelo ima urođeni mehanizam

for stress resilience,

za nošenje sa stresom,

and that mechanism is human connection.

a taj je mehanizam ljudska povezanost.

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

Završila bih spomenuvši još jedno istraživanje.

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

Slušajte dobro, jer i ovo bi vam moglo spasiti život.

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

Praćeno je oko 1 000 odraslih osoba u SAD-u,

and they ranged in age from 34 to 93,

u rasponu od 34 do 93 godine,

and they started the study by asking,

a započeli su pitanjem:

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

"Koliko ste stresa doživjeli u posljednjih godinu dana?"

They also asked,

Pitali su i

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

"Koliko ste vremena proveli pomažući prijateljima, susjedima,

people in your community?"

ljudima u vašoj zajednici?"

And then they used public records for the next five years

I sljedećih su pet godina u javno dostupnim bazama

to find out who died.

pratili tko je umro.

Okay, so the bad news first:

Prvo loše vijesti:

For every major stressful life experience,

Svako je stresno životno iskustvo,

like financial difficulties or family crisis,

poput financijskih poteškoća ili problema u obitelji,

that increased the risk of dying by 30 percent.

povećalo rizik od smrti za 30%.

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

Međutim -- a nadam se da nakon ovoga očekujete "međutim" --

but that wasn't true for everyone.

međutim, to se nije pokazalo točnim za svakog.

People who spent time caring for others

Ljudi koji su uložili vrijeme u pomaganje drugima

showed absolutely no stress-related increase in dying.

nisu pokazali povećanje smrtnosti vezano uz stres.

Zero.

Niti malo.

Caring created resilience.

Brigom su izgradili otpornost.

And so we see once again

Ovo još jednom dokazuje

that the harmful effects of stress on your health

da štetan utjecaj stresa na zdravlje

are not inevitable.

nije neizbježan.

How you think and how you act

Naš način razmišljanja i djelovanja

can transform your experience of stress.

može potpuno promijeniti naš doživljaj stresa.

When you choose to view your stress response as helpful,

Kada odlučite reakcije na stres vidjeti kao korisne,

you create the biology of courage.

gradite biološku hrabrost.

And when you choose to connect with others under stress,

A kad se pod stresom odlučite pružiti ruku drugima,

you can create resilience.

gradite otpornost.

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

Ne priželjkujem si nužno više stresnih iskustava u životu,

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

ali zbog ovih istraživanja počela sam cijeniti stres.

Stress gives us access to our hearts.

Stres otvara vrata naših srca.

The compassionate heart that finds joy and meaning

Milosrdnih srca koja pronalaze sreću i značenje

in connecting with others,

povezujući se s drugima.

and yes, your pounding physical heart,

Ali i fizičkom srcu koje kuca iz sve snage,

working so hard to give you strength and energy.

daje sve od sebe da nam podari snagu i energiju.

And when you choose to view stress in this way,

A kada odlučite na taj način gledati na stres,

you're not just getting better at stress,

ne samo da se bolje nosite s njim,

you're actually making a pretty profound statement.

već činite važan korak, izjavljujete samima sebi

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

da vjerujete u svoju sposobnost da se nosite sa životnim izazovima

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

i podsjećate se da se s njima ne morate suočiti sami.

Thank you.

Hvala vam.

(Applause)

(Pljesak)

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

Chris Anderson: Ovo što nam govorite je nevjerojatno.

It seems amazing to me that a belief about stress

Nevjerojatno je da nečiji pogled na stres

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

može u toj mjeri utjecati na njihov očekivani životni vijek.

How would that extend to advice,

Kako biste to pretočili u savjet?

like, if someone is making a lifestyle choice

Kad netko, na primjer, mora odlučiti između

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

stresnog posla ili onog bez stresa,

does it matter which way they go?

je li važno za što se odluče?

It's equally wise to go for the stressful job

Je li jednako mudro odlučiti se za stresan posao

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

ako vjerujete da se možete nositi s njim?

KM: Yeah, and one thing we know for certain

KM: Da, ono u što smo sigurni je

is that chasing meaning is better for your health

potraga za značenjem, smislom, bolja je za zdravlje

than trying to avoid discomfort.

nego izbjegavanje nelagode.

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

Zato, rekla bih da je najbolji način donošenja odluka

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

utrka za nečim što će vašem životu dati smisao,

and then trust yourself to handle the stress that follows.

a nakon toga vjera da se možete nositi sa stresom.

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

CA: Puno vam hvala, Kelly. To je izvrsno.

(Applause)

(Pljesak)