How to make stress your friend | Kelly McGonigal | TED

Prevodilac: Aleksandra Krstić Lektor: Miloš Milosavljević

I have a confession to make.

Imam nešto da vam priznam,

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

ali prvo hoću

da vi priznate nešto meni.

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

Hoću da podignete ruku,

if you've experienced relatively little stress.

vi koji ste iskusili relativno malo stresa u protekloj godini.

Anyone?

Bilo ko?

How about a moderate amount of stress?

A umerenu dozu stresa?

Who has experienced a lot of stress?

Ko je osetio veliku količinu stresa?

Yeah. Me too.

Da. I ja, takođe.

But that is not my confession.

Ali to nije moja ispovest.

My confession is this:

Moja ispovest je ovo: ja sam zdravstveni psiholog

I am a health psychologist,

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

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

But I fear that something I've been teaching

Ali plašim se da nešto što podučavam

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

poslednjih 10 godina čini više lošeg nego dobrog

and it has to do with stress.

i ima veze sa stresom.

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

Godinama govorim ljudima da ih stres čini bolesnim.

It increases the risk of everything from the common cold

To povećava rizik od svega - od prehlade

to cardiovascular disease.

do kardiovaskularnih bolesti.

U osnovi, pretvorila sam stres u neprijatelja.

Basically, I've turned stress into the enemy.

But I have changed my mind about stress,

Ali promenila sam svoje mišljenje o stresu,

and today, I want to change yours.

i danas želim da promenim vaše.

Let me start with the study that made me rethink

Dozvolite mi da počnem sa proučavanjem koje me je nateralo da promislim

my whole approach to stress.

o celom svom pristupu stresu.

Ovo proučavanje je pratilo 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 doživeli u protekloj godini?"

Takođe, pitali su i: "Da li verujete

They also asked,

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

da je stres štetan po vaše zdravlje?"

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

Zatim su uzeli javne evidencije smrti

da saznaju ko je umro.

(Laughter)

(Smeh)

Okay.

Okej. Loše vesti na početku.

Some bad news first.

People who experienced a lot of stress in the previous year

Ljudi koji su doživeli dosta stresa prethodne godine

had a 43 percent increased risk of dying.

imali su za 43 procenta povećan rizik od umiranja.

But that was only true for the people

Ali to je važilo samo za ljude

who also believed that stress is harmful for your health.

koji su i verovali da je stres štetan za vaše zdravlje.

(Laughter)

(Smeh)

People who experienced a lot of stress

Ljudi koji su iskusili dosta stresa,

but did not view stress as harmful

ali nisu verovali da je stres štetan,

were no more likely to die.

nisu imali uvećane šanse da umru.

In fact, they had the lowest risk of dying

Zapravo, imali su najniži rizik od umiranja

of anyone in the study,

u odnosu na bilo koga u studiji, uključujući i ljude

including people who had relatively little stress.

koji su imali relativno malo stresa.

Now the researchers estimated that over the eight years

Istraživači su procenili da preko osam godina,

they were tracking deaths,

koliko su pratili smrti,

182.000 Amerikanaca je umrlo prerano,

182,000 Americans died prematurely,

not from stress,

ne od stresa, već od verovanja

but from the belief that stress is bad for you.

da je stres loš po njih. (Smeh)

(Laughter)

That is over 20,000 deaths a year.

To je više od 20.000 smrti godišnje.

Now, if that estimate is correct,

Ako je ta procena tačna,

that would make believing stress is bad for you

to čini verovanje da je stres loš po vas

petnaestim najvećim uzrokom smrti

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

u Sjedinjenim Američnim Državama u protekloj godini,

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

koji ubija više ljudi nego rak kože,

HIV/SIDA i ubistvo.

(Smeh)

(Laughter)

You can see why this study freaked me out.

Vidite zašto me je ovo proučavanje prepalo.

Here I've been spending so much energy telling people

Ovde trošim toliko energije govoreći ljudima

da je stres štetan po zdravlje.

stress is bad for your health.

Tako, ovo proučavanje me je nateralo da se zapitam:

So this study got me wondering:

Can changing how you think about stress make you healthier?

može li vas menjanje načina na koji razmišljate o stresu

učiniti zdravijim? I nauka ovde kaže da.

And here the science says yes.

When you change your mind about stress,

Kada promenite svoje mišljenje o stresu,

you can change your body's response to stress.

možete da promenite i reakciju svog tela na stres.

Now to explain how this works,

Da bih vam objasnila kako ovo funkcioniše,

I want you all to pretend that you are participants

želim da se svi pravite da ste učesnici

in a study designed to stress you out.

u proučavanju stvorenom da vas stresira.

It's called the social stress test.

Proučavanje je nazvano test socijalnog stresa.

You come into the laboratory,

Uđete u laboratoriju

and you're told you have to give

i kažu vam da morate održati petominutni

a five-minute impromptu speech on your personal weaknesses

nepripremljeni govor o vašim ličnim slabostima

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

komisiji stručnih ocenjivača koji sede ispred vas

and to make sure you feel the pressure,

i da bi bili sigurni da osećate pritisak,

there are bright lights and a camera in your face,

uperili su jaka svetla i kameru u vaše lice,

kind of like this.

otprilike ovako.

(Laughter)

And the evaluators have been trained

A ocenjivači su trenirani

to give you discouraging, non-verbal feedback,

da vam daju obeshrabrujuću, neverbalnu reakciju kao ovu.

like this.

(Exhales)

(Smeh)

(Laughter)

Sada kada ste dovoljno demoralizovani

Now that you're sufficiently demoralized,

time for part two: a math test.

vreme je za drugi deo: matematički test.

And unbeknownst to you,

Bez vašeg znanja,

the experimenter has been trained to harass you during it.

eksperimentatori su trenirani da vas za vreme testa uznemiravaju.

Now we're going to all do this together.

Sada ćemo svi zajedno to da uradimo.

It's going to be fun.

Biće zabavno.

For me.

Za mene.

Okay.

Okej. Želim da svi brojite unazad

(Laughter)

I want you all to count backwards from 996

od 996 u razmacima od sedam.

in increments of seven.

You're going to do this out loud,

Učinićete to naglas

as fast as you can,

što brže možete, počevši od 996.

starting with 996.

Go!

Kreći!

(Audience counting)

Publika: (Broji)

Go faster. Faster please.

Brže. Brže, molim vas.

Brojite tako sporo.

You're going too slow.

(Audience counting)

Stop. Stop, stop, stop.

Stop. Stop, stop, stop.

That guy made a mistake.

Onaj momak je pogrešio.

We are going to have to start all over again.

Moraćemo da počnemo sve ispočetka. (Smeh)

(Laughter)

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

Niste baš dobri u ovome, zar ne?

Okej, razumeli ste.

Okay, so you get the idea.

If you were actually in this study,

Da ste zaista bili deo ovoga,

you'd probably be a little stressed out.

verovatno biste bili malo istresirani.

Your heart might be pounding,

Možda bi vam srce lupalo jako,

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

možda biste disali ubrzano, možda biste se znojili.

And normally, we interpret these physical changes as anxiety

Obično tumačimo ove fizičke promene

kao anksioznost

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

ili znake da se ne nosimo dobro sa pritiskom.

Ali šta ako ste ih umesto toga

But what if you viewed them instead

videli kao znake da se vaše telo punilo energijom

as signs that your body was energized,

was preparing you to meet this challenge?

i pripremalo vas da se suočite sa ovim izazovom?

To je baš ono što je učesnicima bilo rečeno

Now that is exactly what participants were told

in a study conducted at Harvard University.

u proučavanju sprovedenom na univerzitetu Harvard.

Before they went through the social stress test,

Pre nego što su prošli kroz test socijalnog stresa

they were taught to rethink their stress response as helpful.

naučili su ih da razmišljaju o svojoj reakciji na stres kao korisnoj.

That pounding heart is preparing you for action.

To jako kucanje srca sprema vas za akciju.

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

Ako dišete brže, to nije problem.

It's getting more oxygen to your brain.

To daje više kiseonika vašem mozgu.

And participants who learned to view the stress response

A učesnici koji su naučili da vide reakciju na stres

as helpful for their performance,

kao nešto korisno za njihovo funkcionisanje,

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

bili su manje istresirani,

manje anksiozni, sigurniji,

but the most fascinating finding to me

ali najfascinantnije otkriće mi je bilo to

was how their physical stress response changed.

kako se njihova fizička reakcija na stres promenila.

Now, in a typical stress response,

Kod tipičnog odgovora na stres,

your heart rate goes up,

vaši otkucaji srca se povećavaju,

and your blood vessels constrict like this.

a vaši krvni sudovi se ovako skupe.

Ovo je jedan od razloga što je hronični stres

And this is one of the reasons that chronic stress

is sometimes associated with cardiovascular disease.

ponekad u vezi sa kardiovaskularnom bolešću.

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

Nije baš zdravo da budete u ovom stanju sve vreme.

But in the study,

Ali u ovoj studiji, kada su učesnici videli

when participants viewed their stress response as helpful,

svoju reakciju na stres kao korisnu,

their blood vessels stayed relaxed like this.

njihovi krvni sudovi su ostali ovako opušteni.

Their heart was still pounding,

Njihovo srce je i dalje jako kucalo

but this is a much healthier cardiovascular profile.

ali ovo je mnogo zdraviji kardiovaskularni profil.

It actually looks a lot like what happens

Zapravo, to jako liči na ono što se događa

in moments of joy and courage.

u momentima sreće i smelosti.

Over a lifetime of stressful experiences,

U životu punom stresnih iskustava

this one biological change

ova biološka promena

could be the difference

mogla bi da bude razlika između

between a stress-induced heart attack at age 50

stresom izazvanog srčanog napada u pedesetoj godini

and living well into your 90s.

i dobrog života u devedesetim.

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

Ovo je ono što nova nauka o stresu otkriva,

that how you think about stress matters.

da je bitan način na koji razmišljate o stresu.

Tako da se moj cilj kao zdravstvenog psihologa promenio.

So my goal as a health psychologist has changed.

I no longer want to get rid of your stress.

Ne želim više da vas oslobodim stresa.

I want to make you better at stress.

Želim da vas učinim boljim u stresnim situacijama.

And we just did a little intervention.

Upravo smo obavili malu intervenciju.

If you raised your hand and said

Ako ste podigli ruku i rekli

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

da ste imali dosta stresa u protekloj godini,

we could have saved your life,

mogli bismo da vam spasemo život,

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

zato što, nadajmo se, kada vam sledećeg puta

srce bude ubrzano kucalo od stresa,

you're going to remember this talk

setićete se ovog govora

and you're going to think to yourself,

i mislićete:

this is my body helping me rise to this challenge.

ovo mi moje telo pomaže da se nosim sa ovim izazovom.

And when you view stress in that way,

A kada vidite stres na taj način,

your body believes you,

vaše telo vam veruje

and your stress response becomes healthier.

i vaša reakcija na stres postaje zdravija.

Now I said I have over a decade of demonizing stress

Rekla sam da sam više od jedne decenije demonizovala stres

to redeem myself from,

da bih se iskupila,

so we are going to do one more intervention.

pa ćemo uraditi još jednu intervenciju.

I want to tell you

Želim da vam kažem o jednom od

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

najpotcenjenijih aspekata reakcije na stres,

and the idea is this:

a to je

Stress makes you social.

da vas stres čini društvenom osobom.

To understand this side of stress,

Da bismo razumeli ovu stranu stresa

moramo da razgovaramo o hormonu oksitocinu,

we need to talk about a hormone, oxytocin,

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

i znam da oksitocin već dobija

dosta publiciteta.

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

Ima čak i svoj simpatični nadimak: hormon milovanja,

because it's released when you hug someone.

zato što se oslobodi kada zagrlite nekoga.

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

Ali ovo je mali deo onoga u šta je okstocin umešan.

Oxytocin is a neuro-hormone.

Oksitocin je neurohormon.

It fine-tunes your brain's social instincts.

On fino prilagođava socijalne instinkte vašeg mozga.

It primes you to do things

Priprema vas da radite stvari

that strengthen close relationships.

koje jačaju bliske odnose.

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

Oksitocin čini da žudite za fizičkim kontaktom

sa prijateljima i porodicom.

It enhances your empathy.

Povećava vašu empatiju.

It even makes you more willing to help and support

Čak vas čini voljnijim da pomognete i podržite

the people you care about.

ljude do kojih vam je stalo.

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

Neki ljudi čak sugerišu

da bi trebalo da ušmrkavamo oksitocin

da bi postali osećajniji i brižniji.

to become more compassionate and caring.

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

Ali ima nešto što većina ljudi ne razume

u vezi sa oksitocinom.

It's a stress hormone.

To je hormon stresa.

Your pituitary gland pumps this stuff out

Vaša hipofiza ispumpava ovaj hormon

as part of the stress response.

kao deo reakcije na stres.

It's as much a part of your stress response

Deo je te reakcije isto onoliko

as the adrenaline that makes your heart pound.

koliko i adrenalin koji čini da vaše srce ubrzano kuca.

And when oxytocin is released in the stress response,

A kada se oksitocin oslobađa za vreme stresa,

it is motivating you to seek support.

motiviše vas da potražite podršku.

Your biological stress response

Vaša biološka reakcija na stres

is nudging you to tell someone how you feel,

vas gurka da kažete nekome kako se osećate

instead of bottling it up.

umesto da to sakrijete.

Your stress response wants to make sure you notice

Vaša reakcija na stres želi da osigura da primetite

when someone else in your life is struggling

kada je nekom drugom u vašem životu teško

so that you can support each other.

tako da možete pružiti podršku jedno drugom.

When life is difficult,

Kada je život težak, vaša reakcija na stres želi

your stress response wants you to be surrounded

da budete 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?

Kako će vas onda poznavanje ove strane stresa,

učiniti zdravijim?

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

Pa, oksitocin ne utiče samo na vaš mozak.

It also acts on your body,

Utiče takođe i na vaše telo,

and one of its main roles in your body

a jedna od njegovih glavnih uloga u vašem telu je

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

da štiti vaš kardiovaskularni sistem

od efekata stresa.

It's a natural anti-inflammatory.

To je prirodni antiinflmatorni lek.

It also helps your blood vessels stay relaxed during stress.

Takođe, pomaže da vaši krvni sudovi ostanu opušteni za vreme stresa.

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

Ali moj omiljeni efekat na telo je zapravo efekat na srce.

Your heart has receptors for this hormone,

Vaše srce ima receptore za ovaj hormon,

and oxytocin helps heart cells regenerate

a oksitocin pomaže srčanim ćelijama da se regenerišu

and heal from any stress-induced damage.

i zaleče od bilo koje štete prouzrokovane stresom.

This stress hormone strengthens your heart.

Ovaj hormon stresa jača vaše srce,

And the cool thing is that all of these physical benefits

a kul stvar je to što su sve ove fizičke beneficije oksitocina

of oxytocin are enhanced by social contact and social support.

povećane društvenim kontaktom

i društvenom podrškom,

So when you reach out to others under stress,

tako da kada pod stresom posegnete za drugima

either to seek support or to help someone else,

bilo da potražite podršku ili da pomognete nekom drugom,

you release more of this hormone,

oslobađate više ovog hormona,

your stress response becomes healthier,

vaša reakcija na stres postaje zdravija,

and you actually recover faster from stress.

a vi se zapravo brže oporavljate od stresa.

I find this amazing,

Meni je zapanjujuće,

that your stress response has a built-in mechanism

da vaša reakcija na stres ima ugrađen mehanizam

for stress resilience,

za otpornost na stres,

and that mechanism is human connection.

a taj mehanizam je ljudska veza.

Želela bih da završim sa pričom o još jednom proučavanju.

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

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

I slušajte pažljivo jer bi ovo proučavanje takođe moglo da spase život.

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

Ovo proučavanje prati oko 1.000 odraslih u SAD-u

and they ranged in age from 34 to 93,

koji variraju u godinama od 34 do 93,

and they started the study by asking,

a proučavanje je počelo pitanjem:

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

"Koliko ste stresa iskusili u protekloj godini?"

They also asked,

Takođe su pitali: "Koliko ste vremena proveli

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

u pomaganju prijateljima, komšijama,

people in your community?"

ljudima u vašoj zajednici?"

And then they used public records for the next five years

A zatim su korisitli javne evidencije narednih pet godina

to find out who died.

da otkriju ko je umro.

Okay, so the bad news first:

Okej, na početku loše vesti:

For every major stressful life experience,

za svako veliko stresno iskustvo u životu,

like financial difficulties or family crisis,

kao što su finansijske poteškoće ili kriza u porodici,

that increased the risk of dying by 30 percent.

rizik od umiranja je bio povećan za 30 procenata.

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

Ali - nadam se da ste i očekivali "ali" -

but that wasn't true for everyone.

ovo nije važilo za sve.

People who spent time caring for others

Kod ljudi koji su provodili vreme brinući o drugima

showed absolutely no stress-related increase in dying.

uopšte nije bilo povećanog umiranja koje je u vezi sa stresom. Nula.

Zero.

Caring created resilience.

Briga je stvorila otpornost.

And so we see once again

I još jednom vidimo

that the harmful effects of stress on your health

da štetni efekti stresa na vaše zdravlje

are not inevitable.

nisu neizbežni.

How you think and how you act

Ono kako razmišljate i kako se ponašate

can transform your experience of stress.

može da transformiše vaš doživljaj stresa.

When you choose to view your stress response as helpful,

Kada odlučite da vidite svoju reakciju na stres

kao korisnu,

you create the biology of courage.

vi stvarate biologiju hrabrosti.

And when you choose to connect with others under stress,

A kada odlučite da stupite u vezu sa drugima pod stresom,

you can create resilience.

možete da stvorite otpornost.

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

Sad, ne bih baš tražila

više stresnih iskustava u svom životu,

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

ali ova nauka mi je dala

potpuno novu zahvalnost stresu.

Stress gives us access to our hearts.

Stres nam daje pristup našim srcima.

The compassionate heart that finds joy and meaning

Osećajno srce koje nalazi radost i smisao

in connecting with others,

u povezivanju sa drugima

and yes, your pounding physical heart,

i da, vaše fizičko srce koje jako kuca

working so hard to give you strength and energy.

radeći naporno da bi vam pružilo snagu i energiju

And when you choose to view stress in this way,

i kada izaberete da vidite stres na ovaj način,

you're not just getting better at stress,

ne samo da postajete bolji u stresnim situacijama

you're actually making a pretty profound statement.

već zapravo govorite nešto vrlo suštinsko.

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

Govorite da možete verovati sebi

u nošenju sa životnim izazovima

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

i podsećate se

da ne morate da se suočite sa njima sami.

Thank you.

Hvala.

(Applause)

(Aplauz)

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

Kris Anderson: Zaista je neverovatno ovo što nam govorite.

Deluje mi neverovatno da uverenje o stresu

It seems amazing to me that a belief about stress

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

može učiniti toliku razliku u predviđanju nečijeg životnog veka.

How would that extend to advice,

Kako bi se to prenelo na savet,

like, if someone is making a lifestyle choice

kao na primer, ako neko odlučuje o životnom izboru

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

između, recimo, stresnog posla i onog koji nije stresan,

does it matter which way they go?

da li je bitno šta će izabrati?

It's equally wise to go for the stressful job

Podjednako je mudro odlučiti se za stresan posao

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

ako verujete da se možete nositi s tim, u nekom smislu?

KM: Yeah, and one thing we know for certain

Keli Mekgonigal: Da, i jedna stvar koju sigurno znamo

je ta da je vođenje za smislom bolje za vaše zdravlje

is that chasing meaning is better for your health

than trying to avoid discomfort.

nego pokušavanje da izbegnete neprijatnost.

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

I zato bih rekla da je to zaista najbolji način za donošenje odluka -

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

slediti ono što vam daje smisao u životu,

a zatim verovati sebi da možete da upravljate stresom koji dolazi.

and then trust yourself to handle the stress that follows.

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

K.A.: Mnogo hvala, Keli. To je zaista kul. K.M.: Hvala Vama.

(Aplauz)

(Applause)