How to Calm Your Anxiety, From a Neuroscientist | The Way We Work, a TED series

You know when you get that ambiguous email from your boss

Prevodilac: Milena Petrovic Lektor: Milenka Okuka

Znaš kad ti stigne dvosmislen imejl od šefa

and you start to feel sweaty palms

i počneš da osećaš kako ti se dlanovi znoje

and that empty, freaked out sensation in your stomach?

i tu praznu, izbezumljenu senzaciju u tvom stomaku?

Welcome back, anxiety.

Dobro došla, anksioznosti.

Most of us think of anxiety as a bad thing,

Mnogi od nas misle da je anksioznost loša stvar,

something to be avoided at all costs.

nešto što treba izbeći po svaku cenu.

But what if it weren't?

Ali šta ako nije?

What if you could take all of that energy racing around your brain and your body

Šta ako biste mogli da uzmete svu tu energiju koja juri kroz vaš mozak i telo

and transform it into something helpful?

i preobrazite je u nešto korisno?

[The Way We Work]

[Kako radimo]

Global anxiety levels,

Globalni nivoi anksioznosti,

both the clinical kind and what I call the everyday kind,

kliničke vrste i, kako je ja zovem, svakidašnje vrste

have increased tremendously in recent years.

su izuzetno porasli poslednjih godina.

And many of us are noticing this at work.

I mnogi od nas primećuju ovo na poslu.

We might think of anxiety as something

Možda mislimo da je anksioznost nešto

that we'd rather just leave on the side of the road if we could.

što bismo radije ostavili po strani kad bismo mogli.

But anxiety is an important tool that arose during our evolution

Ali anksioznost je važan alat koji je nastao tokom naše evolucije

that we use to avoid danger.

koji koristimo da izbegnemo opasnost.

It's essential for our survival.

Važna je za naš opstanak.

So how come we don't even feel vaguely protected by it?

Dakle, zašto imamo utisak da nas uopšte ne štiti?

It's because the volume of our individual and collective anxiety levels

To je zato što je nivo naše lične i kolektivne anksioznosti

has been turned way up too high,

otišao previsoko,

and too much of even a potentially good thing like anxiety is bad.

a previše, čak i možda dobre stvari kao što je anksioznost je loše.

So I would like to share two powerful, science-based tools

Zato bih volela da podelim dva moćna, naučno potkrepljena alata

for turning down the volume on our anxiety

koja smanjuju našu anksioznost

and helping us get anxiety back to its helpful, protective state.

i pomažu nam da vratimo anksioznost u njeno korisno, zaštitničko stanje.

And both of these tools begin by connecting with our bodies.

I oba ova alata počinju povezivanjem sa našim telima.

Tool number one is breath work.

Alat broj jedan je disanje.

It's just simple, deep breathing.

Jednostavno, duboko disanje.

Slowly inhale and exhale.

Polako udahnite i izdahnite.

This can be one of the most immediate ways to calm anxiety,

Ovo može biti jedan od najbržih načina da umirite anksioznost,

because deep breath directly activates

zato što duboko disanje direktno aktivira

the natural de-stressing part of our nervous systems

prirodan deo za uklanjanje stresa iz našeg nervnog sistema

called the parasympathetic nervous system.

koji se zove parasimpatički nervni sistem.

I recommend a boxed breathing approach,

Preporučujem pristup kvadratnog disanja,

which is: inhale deeply on four counts,

a to je: udahnite duboko i izbrojte do četiri,

hold at the top for four counts,

zadržite dah i izbrojte do četiri,

exhale deeply on four counts

izdahnite i izbrojte do četiri

and hold at the bottom for four counts.

i zadržite dah i izbrojte do četiri.

You can even do this in the middle of any anxiety-provoking conversation,

Ovo čak možete da uradite i usred nekog razgovora koji izaziva anksioznost,

and no one will even know.

i niko čak neće ni znati.

Lots of people,

Mnogi ljudi,

from ancient monks to modern meditators,

od drevnih monaha do modernih meditatora,

have figured this tool out and use it all the time.

su otkrili ovaj alat i koriste ga sve vreme.

Tool number two: moving your body.

Alat broj dva: pokretanje tela.

This one also has immediate positive effects on your mood state,

Ovo ima brze pozitivne efekte na vaše raspoloženje,

but for a different reason.

ali iz drugog razloga.

Every time you move your body,

Svaki put kada se pokrenete,

you're releasing a whole bunch of beneficial neurochemicals

oslobađate gomilu korisnih neurohemikalija

in your brain.

u svom mozgu.

These neurochemicals include dopamine,

Ove neurohemikalije uključuju dopamin,

serotonin, noradrenaline and endorphins,

serotonin, noradrenalin i endorfine,

mood and reward-boosting neurochemicals

neurohemikalije za raspoloženje i nagrađivanje

that work to both increase positive mood states

koje rade na povećanju pozitivnog stanja

and decrease negative ones.

i smanjenju negativnog raspoloženja.

I like to say that every single time you move your body,

Hoću da kažem da svaki put kada se pokrenete,

it's like giving yourself a wonderful bubble bath of neurochemicals

to je kao da pružate sebi predivnu penušavu kupku neurohemikalijama

for your brain.

za vaš mozak.

So when your boss's email comes in and your heart starts to race,

Znači, kad ti stigne imejl od šefa i srce počne da ti lupa,

what exactly can you do?

šta tačno možeš da uradiš?

If you're in an office,

Ako si u kancelariji,

try taking a short walk around the block

probaj da odeš u kratku šetnju po kraju

or even to the supply closet for some sticky notes.

ili čak do ormana sa zalihama po neki samolepljivi blokčić.

If you're working from home,

Ako radiš od kuće,

put on two of your favorite songs

pusti dve svoje omiljene pesme

and dance around the living room like no one is watching.

i pleši u dnevnoj sobi kao da te niko ne gleda.

Studies have shown that all it takes is ten minutes of walking

Studije su pokazale da je potrebno samo deset minuta hodanja

to get those mood-boosting effects.

da bi se postigli efekti dobrog raspoloženja.

But be creative with your movement session.

Budite maštoviti dok se krećete.

Whether that's a quick session of power vacuuming a la Mrs. Doubtfire

Bilo da je to brza sesija usisavanja u stilu gospođe Dautfajer

when you’re stressed about a deadline

kada ste pod stresom zbog rokova

or doing a set of jumping jacks

ili radite seriju vežbi skakanja;

or getting off the elevator one floor early

ili izađete iz lifta jedan sprat ranije

to do a power walk up that last flight of stairs

da biste brzim hodom stigli do poslednjeg stepeništa

before an important meeting.

pre važnog sastanka.

All of these possibilities will all help your anxiety levels come down.

Sve ove mogućnosti će pomoći da se nivo vaše anksioznosti spusti.

In fact, I tested this effect on my own NYU students.

Ustvari, testirala sam ovaj efekat na svoje studente na univerzitetu.

First, I had them take an anxiety assessment

Prvo sam im dala da urade procenu anksioznosti

before leading them in a movement session

pre uvođenja u sesiju kretanja

that included movements from kickbox and dance

što je uključivalo pokrete iz kik-boksa, plesa,

and yoga and martial arts

joge i borilačkih veština

together with positive spoken affirmations.

zajedno sa izgovaranjem pozitivnih afirmacija.

Then I had them retake that same anxiety assessment again.

Zatim sam im dala da ponovo urade procenu anksioznosti.

What happened?

Šta se desilo?

After our movement session,

Nakon naše sesije kretanja,

their anxiety scores had decreased to normal levels.

rezultat njihove anskioznosti je spao na normalan nivo.

Now that's powerful, real-world example that you can use in your life today.

To je moćan primer iz stvarnog sveta koji možete da koristite u svom životu.

So make sure to incorporate these bursts of activity in your day,

Postarajte se da uključite ove nalete aktivnosti u svoj dan,

and try one out next time you're feeling stress.

i probajte neku od njih sledeći put kada ste pod stresom.

It can really make your anxiety feel less all-consuming.

Zaista možete osetiti da vaša anksioznost popušta.

Once you connect with your body

Čim se povežete sa svojim telom

and turn the volume down on your anxiety,

i smanjite intezitet svoje anksioznosti,

two important things will happen.

desiće se dve bitne stvari.

First, when that email comes in,

Prvo, kad taj imejl stigne,

you'll be in a better position to evaluate

bićete u boljoj poziciji da procenite

what about it makes you anxious.

šta vas u vezi s tim čini anksioznim.

Is it that you've taken on too much

Da li ste preuzeli previše na sebe

or that you feel insecure about a particular skill set?

ili se osećate nesigurno u vezi sa određenim veštinama?

In other words,

Drugim rečima,

you'll be able to use this emotion, anxiety,

bićete u mogućnosti da iskoristite ovu emociju, anksioznost,

for exactly what it was evolved to do:

tačno za ono čemu služi:

warn you about potential dangers so you can become aware of them

da vas upozori na potecijalne opasnosti kako biste ih bili svesni

and find ways to effectively and creatively address them

i kako biste pronašali načine da ih efikasno i kreativno rešite

in your everyday life.

u svom svakodnevnom životu.

Second, once you find the warning signals in your anxiety,

Drugo, kada naiđete na upozoravajuće signale kod svoje anksioznosti,

you'll be able to communicate with others.

moći ćete da komunicirate s drugima.

You might seek out advice from a trusted colleague

Možete da potražite savet od kolege kome verujete

when that difficult issue arises.

kada dođe do tog teškog problema.

Or you might even have a conversation with your boss

Možete čak i da razgovarate sa svojim šefom

about how to prioritize projects.

kako da odredite najbitinije projekte.

Because you're no longer in fight-or-flight mode,

Zbog toga što više niste u režimu ,,bori se ili beži″,

asking for that support won't feel nearly as threatening.

traženje podrške neće izgledati ni približno zastrašujuće.

And one of the best gifts of approaching your anxiety in this way

A jedan od najboljih darova kod pristupa anksioznosti na ovaj način

is that you will be able to notice those telltale signs of anxiety

je da ćete moći da primetite znake koji ukazuju na anksioznost

in everyone else around you,

kod svih ostalih oko sebe,

especially those forms of anxiety you're most familiar with.

posebno one oblike anksioznosti koji su vam najpoznatiji.

And what will that do?

I šta se time postiže?

That will allow you to give that person a smile or a kind word

To će vam omogućiti da se toj osobi osmehnete ili uputite koju lepu reč

to help them through that moment.

da joj pomognete u tom trenutku.

In other words,

Drugim rečima,

your own form of anxiety can boost your personal super power of empathy.

vaš oblik anksioznosti može da pojača vašu ličnu supermoć empatije.

And I can't think of anything we need in this world today

Ne mogu da se setim ničega što nam je potrebno u današnjem svetu

more than higher levels of empathy for one another.

više nego veći nivo empatije jednih prema drugima.

Your take-home in all of this?

Šta ste naučili iz svega ovoga?

If you breathe,

Ako dišete,

move and take note of what your anxiety is signaling,

krećete se i beležite ono što vam vaša anksioznost signalizira,

you'll feel more fulfilled,

osećaćete se ispunjenije,

more creative, more connected

kreativnije, i povezanije

and less stressed overall.

i uopšte manje stresno.

And that's my wish for every one of us.

A to želim svima nama.