How Stress Drains Your Brain — and What To Do About It | Nicole Byers | TED

Prevodilac: Milena Petrovic Lektor: Milenka Okuka

I came home from vacation recently, jet-lagged, tired,

Vratila sam se sa odmora nedavno, pod džetlegom, umorna,

after delayed flights and a lost bag,

nakon odloženih letova i izgubljene torbe,

with my cranky preschooler

sa mojim natmurenim predškolcem

and my husband trudging behind me,

i mužem koji se vuče iza mene,

and I forgot the code to my front door.

i zaboravila sam šifru od ulaznih vrata.

We've lived in this house for seven years.

Živimo u ovoj kući već sedam godina.

I'd put the code in the door hundreds of times before.

Otkucala sam šifru za vrata stotinu puta ranije.

And as I stood there, staring at the keypad, I thought,

I dok sam stajala tamo, zurila u tastaturu, pomislila sam:

"Oh boy, I'm finally losing my mind."

„O, Bože, konačno gubim razum.”

Our brains have an incredible capacity to store memory,

Naš mozak ima neverovatnu sposobnost za skladištenje memorije,

but not all of that information is accessible at once.

ali ne možemo pristupiti svim tim informacijama odjednom.

An article in “Scientific America[n]” estimates

Članak u „Sajentifik Amerikanu” procenjuje

the human brain can store 2.5 million gigabytes of data.

da ljudski mozak može da skladišti 2,5 miliona gigabajta podataka.

That's about 5,000 iPhones.

To je oko 5 000 ajfonova.

But if you've ever forgotten a password before,

Međutim, ako ste ikada ranije zaboravili lozinku,

you know that memory is not always easy to access

znate da pristup sećanju nije uvek lak

because memory is not just one system.

zato što pamćenje nije samo jedan sistem.

Those different systems have limits,

Ti različiti sistemi imaju ograničenja,

and a number of factors in our daily lives can impact our memory efficiency.

a niz faktora u svakodnevnom životu može da utiče na efikasnost pamćenja.

There was a famous neuropsychology case study

Bila je jedna poznata neuropsihološka studija

of a patient referred to as patient HM,

pacijenta kog su nazvali pacijent HM,

who became like a real-life Ten-Second Tom

koji je postao nalik stvarnom Zdravku Zaboravku

after brain surgery to treat a seizure disorder.

posle operacije na mozgu kojom su tretirali epilepsiju.

In terms of his seizures, the surgery was a success.

Što se tiče epilepsije, operacija je bila uspešna.

They were less severe and less frequent.

Napadi su postali blaži i ređi.

But after his surgery,

Ali posle operacije,

HM became unable to consciously learn new things.

HM nije mogao svesno da nauči nove stvari.

For example, he worked with the same neuropsychologist for years.

Na primer, radio je sa istim neuropsihologom godinama.

He never remembered meeting her,

Nije se sećao da ju je sreo,

he’d introduce himself each time.

svaki put bi se predstavio.

And he never remember doing the different tasks

Nije se sećao da je radio različite zadatke

that she would bring to test his memory.

koje je donosila da mu testira pamćenje.

But here's the interesting part.

Međutim, ovo je zanimljiv deo.

His performance got better on some of those tasks over time.

Njegov učinak u nekim zadacima je vremenom postao bolji.

He never remember doing them.

Nije se sećao da ih je ikada radio.

He always thought he was doing them for the first time.

Uvek je mislio da ih radi po prvi put.

But his brain had learned the procedures without him being aware.

Ali njegov mozak je naučio postupak, a da on nije bio ni svestan.

We learned from patient HM and others like him

Naučili smo od pacijenta HM i sličnih njemu

that there are different types of memory.

da postoje različite vrste pamćenja.

Some memories come to mind almost automatically.

Neka sećanja dođu do uma skoro automatski.

Like if you're walking through a garden and you smell the flowers

Kao kad šetate kroz baštu i osetite miris cveća

that your grandma used to keep on her kitchen table,

koje je vaša baka držala na kuhinjskom stolu,

and all of a sudden, you're thinking of your favorite memory with your grandma.

i odjednom, razmišljate o svojoj omiljenoj uspomeni sa vašom bakom.

But other memories take more brainpower and effort to recall.

Ali druga sećanja zahtevaju veći umni napor i trud da ih se prisetite.

Like trying to remember my new computer password.

Kao kad probam da se setim nove lozinke za kompjuter.

Because some memories take more brainpower and effort to recall,

Zato što neka sećanja zahtevaju veći umni napor i trud da ih se prisetite,

they're also more prone to interference.

ona su takođe podložnija ometanjima.

You're at the grocery store,

U prodavnici ste,

and you’re trying to remember 10 things that you need to pick up.

pokušavate da se setite deset stvari koje treba da uzmete.

But you run into your neighbor in the produce section,

Ali naletite na komšiju u odeljku za voće i povrće,

and after a few minutes of chit chat, hearing about their new car,

i posle nekoliko minuta ćaskanja, slušajući o njegovom novom autu

you can only remember two of those 10 things.

možete da se setite samo dve stvari od onih deset.

Even though our memory storage is pretty impressive --

Iako je skladište našeg pamćenja poprilično impresivno -

5,000 iPhones big --

veliko kao 5 000 ajfonova -

the short-term memory that you're using to keep track of your grocery list

kratkoročno pamećenje koje koristite da pratite spisak namirnica

is more like seven, plus or minus two, bits of information.

je više kao sedam, plus ili minus dva, bita informacije.

And it's really easy to throw that active short-term memory off track.

I zaista je lako izbaciti iz koloseka aktivnu kratkoročnu memoriju.

The problem?

Problem?

We live in a very distracting modern world.

Živimo u modernom svetu punom distrakcije.

You're at a meeting at work,

Na sastanku ste,

and you're trying to remember all the details of a project

i pokušavate da zapamtite sve detalje projekta

that you're working on

na kom radite

so that you can share it with your team.

kako biste mogli da ih podelite sa timom.

But at the same time,

Međutim, istovremeno,

your brain is paying attention to what your colleagues are saying,

vaš mozak obraća pažnju na ono što vaše kolege govore,

trying to ignore all the email alerts popping up on your computer,

pokušavajući da ignoriše obaveštenja koja vam iskaču na kompjuteru,

distracted by text messages from your family

ometaju ga poruke vaše porodice

asking what's for dinner,

koja pita šta ima za večeru,

and wondering if they're going to take a break soon

i pita se da li će uskoro pauza

because you could really use some more coffee.

jer bi vam još kafe zaista prijalo.

Ignoring all those distractions and competing priorities

Ignorisanje svih tih smetnji i važnih obaveza koje se prepliću

takes up a lot of energy.

oduzima dosta energije.

When our brains are juggling 400 things,

Kada se naš mozak bavi sa 400 stvari,

we're more likely to make a memory error,

verovatno će doći do greške u pamćenju,

like forgetting a colleague’s name in a meeting

kao kad zaboravite ime kolege na sastanku

or missing a key part of your presentation,

ili propustite ključni deo svoje prezentacije,

and then beating yourself up for the rest of the day

i onda krivite semi sebe ceo dan

for making that mistake.

zato što ste napravili tu grešku.

Which brings us to another brain-draining habit

Što nas dovodi do druge navike koja iscrpljuje mozak

that can mess up your memory

koja može da naruši pamćenje

and make it hard to remember where you left your keys:

i oteža vam da se setite gde ste ostavili ključeve:

stress.

stres.

Doesn't have to be huge or major stressors, either.

Ne moraju to da budu ogromni ili glavni stresori.

All those day-to-day stresses, pressures and deadlines take up brain space, too,

Svakodnevni stres, pritisak i rokovi takođe zauzimaju prostor u mozgu,

and force our brain to do a bunch of mental multitasking.

i teraju naš mozak da obavi gomilu mentalnih zadataka.

Last summer, I locked myself in a stairwell twice in the same week

Prošlo leto, dvaput sam se zaključala u hodniku zgrade u istoj nedelji

because I was trying to do this mental multitasking.

zato što sam pokušavala da odradim mentalni multitasking.

I was packing up at the end of the day,

Pakovala sam se krajem dana,

and at the same time,

a istovremeno

I was thinking about phone calls I needed to make tomorrow,

sam razmišljala o pozivima koje sam morala sutra da obavim,

and ideas for a project that I was working on

idejama za projekat na kojem sam radila,

and what I was going to make for supper that night

šta ću da pripremim za jelo te večeri

and whether I should pick up my daughter before or after I get groceries.

i da li treba da pokupim ćerku pre ili posle odlaska u kupovinu.

And I left my keys in my office.

I ostavila sam ključeve u kancelariji.

Twice in the same week.

Dvaput u jednoj nedelji.

Apparently, door locks aren't my thing.

Očigledno, brave nisu za mene.

An article from Queen's University estimates we have 6,200 thoughts each day.

Članak sa Univerziteta Kvins procenjuje da imamo 6 200 misli dnevno.

That's a lot of potential for distractions.

To je dosta potencijala za distrakciju.

There was a study at the University of California

Bila je studija na Univerzitetu u Kaliforniji

that found when we're interrupted, like with distractions or multitasking,

koja je otkrila da kad nas prekinu, ometanja ili multitasking,

we try to compensate by working faster.

pokušavamo da to nadoknadimo radeći brže.

But this makes us feel more stressed.

Ali tako smo još više pod stresom.

And as you can imagine, it's not very efficient.

I kao što možete da zamislite, nije baš efikasno.

We've all been in situations where we feel a bit stressed out

Svi smo bili u situaciji kad se osećamo pomalo pod stresom

and overwhelmed by our never-ending to do lists.

i preplavljeno zbog spiska obaveza kojima nema kraja.

Between emails and phone calls and Zoom meetings and project deadlines,

Između imejlova, poziva, sastanaka na Zumu i projektnih rokova,

we’re coming home from work feeling tired, and our brains are burnt out.

vraćamo se sa posla umorni, a mozak nam je sagoreo.

There was an article published in the journal “Science of Learning”

Bio je članak objavljen u časopisu „Science of Learning”

that showed stress not only impacts our memory retrieval,

koji je pokazao da stres ne utiče samo na sposobnost prisećanja,

so it's hard to remember that door code when you need it,

zbog čega je teško da se setite šifre od vrata kada vam je potrebna,

stress also makes it hard for our brains to problem-solve

stres takođe otežava mozgu da rešava probleme

and think of creative solutions,

i dođe do kreativnih rešenja,

like how I'm going to get into my house when I can't remember my door code.

na primer, kako ću da uđem u kuću kad ne mogu da se setim šifre od vrata.

We know all those day-to-day stresses, pressures

Znamo da svakodnevni stres, pritisci

and deadlines can mess up our memory.

i rokovi mogu da naruše pamćenje.

But what about bigger stresses,

Međutim, šta je sa većim stresovima,

like the uncertainty and change of living through a multi-year pandemic,

kao što je neizvesnost i promena života tokom višegodišnje pandemije,

financial pressure, family stress?

finansijski pritisak, stres u porodici?

These stresses drain brain resources, too,

Ovi stresovi takođe iscrpljuju mozak,

making us more likely to make mistakes

čine da pravimo greške

and making it harder to remember the things we need to remember.

i otežavaju da zapamtimo stvari koje treba da zapamtimo.

So memory errors are normal,

Greške u pamćenju su normalne,

especially when you’re tired, overworked

posebno kad ste umorni, prezaposleni

or stressed out.

ili pod stresom.

That's great to know,

Dobro je to znati,

but I still need to get into my house at the end of my vacation.

ali i dalje treba da uđem u kuću posle povratka s putovanja.

How do we boost our memory in these situations

Kako da poboljšamo pamćenje u ovakvim situacijama

and recharge those brain cells?

i ponovo napunimo ćelije mozga?

It's tempting to try and just think harder,

Primamljivo je pokušati samo bolje promisliti,

but that doesn't always work.

ali to ne funkcioniše uvek.

Have you ever been trying to think of the name of a movie or an actor,

Da li ste ikada pokušali da se setite imena filma ili glumca,

and it's right on the tip of your tongue, but you can't quite remember it?

na vrh vam je jezika, ali ne možete baš da se setite?

And then four hours later, you're driving home from work

I četiri sata kasnije, vozite se kući sa posla

and that name comes to you out of the blue?

i iznenada se setite imena?

Yeah, me too.

Da, i meni se to desilo.

Totally normal.

Sasvim normalno.

When it comes to our memory,

Što se tiče našeg pamćenja,

thinking harder doesn't always work.

kad previše razmišljate, ne funkcioniše.

Because of a process of competitive inhibition

To je zbog procesa konkurentne inhibicije

of the neurons in your brain.

neurona u vašem mozgu.

Basically, when you try to think too hard about one super specific piece of memory,

U suštini, kad previše razmišljate o jednom određenom delu sećanja,

like a name or a code,

kao što je ime ili šifra,

the brain cells in that part of your brain get overloaded and blocked.

moždane ćelije u tom delu mozga se preopterete i blokiraju.

They need time to recharge.

Potrebno im je vreme da se napune.

That’s why, four hours later, that memory comes back to you.

I zato, četiri sata kasnije, to sećanje vam se vrati.

It's still there, still in your memory storage,

Još uvek je tu, još uvek je u skladištu vašeg pamćenja,

just the access route has been exhausted and needs time to reset.

samo je put do njega iscrpljen i treba mu vremena da se resetuje.

Plus, remember how stress makes our brains less efficient?

Plus, sećate se kako stres čini naš mozak manje efikasnim?

When we're worried about making mistakes,

Kada brinemo da ne napravimo greške,

we're more likely to make more mistakes.

skloniji smo pravljenju više grešaka.

Do this instead:

Bolje uradite ovako:

if you’re feeling more forgetful than usual,

ako zaboravljate više nego obično

or your brain feels stuck

ili vam je mozak u škripcu

and you can't seem to find the memory you need,

i ne možete da se setite nečega što vam treba,

it might be a sign that your brain needs a reset.

to je možda znak da vašem mozgu treba resetovanje.

Can’t remember a code or a password, standing at your door like me,

Ne možete da se setite šifre ili lozinke dok stojite pred vratima kao ja,

and you can think of every four-digit code you know,

a setite se svake četvorocifrene šifre koju znate,

except the one you need?

osim one koja vam treba?

Think about something else for a few minutes.

Mislite na nešto drugo nekoliko minuta.

Anything else.

Bilo šta.

Chat with the store clerk at the grocery store about the weather

Proćaskajte sa kasirom u prodavnici o vremenu

instead of staring at the debit machine,

umesto da piljite u aparat za kartice,

trying to remember your bank code,

pokušavajući da se setite šifre,

or pull out your phone and scroll social media for a few minutes.

ili izvucite telefon i pregledajte društvene mreže nekoliko minuta.

This works because instead of exhausting the brain cells

Ovo fukcioniše jer umesto da iscrpljujete moždane ćelije

you need to find that memory,

koje su potrebne da se prisetite,

you activate other parts of your brain,

aktivirate druge delove mozga,

giving those memory centers a chance to recharge and reset.

koji daju tim centrima pamćenja šansu da se napune i resetuju.

Making more mistakes than normal at work,

Pravite više grešaka nego obično na poslu,

you can’t seem to send an email without a typo

ne možete da pošaljete imejl bez slovne greške

or you’re stumbling over your words in a meeting ...

ili zapinjete sa rečima dok ste na sastanku...

get up and take a real break.

ustanite i napravite pauzu.

Go for a walk around your office

Prošetajte kancelarijom

or do something fun for a few minutes.

i radite nešto zabavno nekoliko minuta.

These micro breaks refresh your mental resources

Te mini-pauze osvežavaju vaše mentalne resurse

and give your brain back the energy and focus it needs

i vraćaju mozgu energiju i fokus koji mu treba

to find that information.

da pronađe tu informaciju.

Memory errors aren't a sign you're losing your mind.

Greške u pamćenju nisu znak da gubite razum.

They might be a sign your brain needs a little break and a reset.

One mogu biti znak da vašem mozgu treba mala pauza i resetovanje.

Thank you.

Hvala Vam.