[Script Info]
Title: 
[Events]
Format: Layer, Start, End, Style, Name, MarginL, MarginR, MarginV, Effect, Text
Dialogue: 0,0:00:00.44,0:00:04.61,Default,,0000,0000,0000,,I have a confession to make,
Dialogue: 0,0:00:04.61,0:00:07.88,Default,,0000,0000,0000,,but first, I want you
Dialogue: 0,0:00:07.88,0:00:11.47,Default,,0000,0000,0000,,to make a little confession to me.
Dialogue: 0,0:00:11.47,0:00:14.56,Default,,0000,0000,0000,,In the past year, I want you to just raise your hand
Dialogue: 0,0:00:14.56,0:00:17.97,Default,,0000,0000,0000,,if you've experienced relatively little stress.
Dialogue: 0,0:00:17.97,0:00:20.60,Default,,0000,0000,0000,,Anyone?
Dialogue: 0,0:00:20.60,0:00:23.13,Default,,0000,0000,0000,,How about a moderate amount of stress?
Dialogue: 0,0:00:23.13,0:00:26.44,Default,,0000,0000,0000,,Who has experienced a lot of stress?
Dialogue: 0,0:00:26.44,0:00:28.85,Default,,0000,0000,0000,,Yeah. Me too.
Dialogue: 0,0:00:28.85,0:00:31.11,Default,,0000,0000,0000,,But that is not my confession.
Dialogue: 0,0:00:31.11,0:00:34.80,Default,,0000,0000,0000,,My confession is this: I am a health psychologist,
Dialogue: 0,0:00:34.80,0:00:39.39,Default,,0000,0000,0000,,and my mission is to help people be happier and healthier.
Dialogue: 0,0:00:39.39,0:00:42.93,Default,,0000,0000,0000,,But I fear that something I've been teaching
Dialogue: 0,0:00:42.93,0:00:47.25,Default,,0000,0000,0000,,for the last 10 years is doing more harm than good,
Dialogue: 0,0:00:47.25,0:00:49.68,Default,,0000,0000,0000,,and it has to do with stress.
Dialogue: 0,0:00:49.68,0:00:52.85,Default,,0000,0000,0000,,For years I've been telling people, stress makes you sick.
Dialogue: 0,0:00:52.85,0:00:55.75,Default,,0000,0000,0000,,It increases the risk of everything from the common cold
Dialogue: 0,0:00:55.75,0:00:57.89,Default,,0000,0000,0000,,to cardiovascular disease.
Dialogue: 0,0:00:57.89,0:01:02.38,Default,,0000,0000,0000,,Basically, I've turned stress into the enemy.
Dialogue: 0,0:01:02.38,0:01:05.10,Default,,0000,0000,0000,,But I have changed my mind about stress,
Dialogue: 0,0:01:05.10,0:01:09.01,Default,,0000,0000,0000,,and today, I want to change yours.
Dialogue: 0,0:01:09.01,0:01:11.39,Default,,0000,0000,0000,,Let me start with the study that made me rethink
Dialogue: 0,0:01:11.39,0:01:13.82,Default,,0000,0000,0000,,my whole approach to stress.
Dialogue: 0,0:01:13.82,0:01:17.24,Default,,0000,0000,0000,,This study tracked 30,000 adults in the United States
Dialogue: 0,0:01:17.24,0:01:21.19,Default,,0000,0000,0000,,for eight years, and they started by asking people,
Dialogue: 0,0:01:21.19,0:01:24.73,Default,,0000,0000,0000,,"How much stress have you experienced in the last year?"
Dialogue: 0,0:01:24.73,0:01:28.01,Default,,0000,0000,0000,,They also asked, "Do you believe
Dialogue: 0,0:01:28.01,0:01:32.16,Default,,0000,0000,0000,,that stress is harmful for your health?"
Dialogue: 0,0:01:32.16,0:01:34.04,Default,,0000,0000,0000,,And then they used public death records
Dialogue: 0,0:01:34.04,0:01:36.12,Default,,0000,0000,0000,,to find out who died.
Dialogue: 0,0:01:36.12,0:01:37.10,Default,,0000,0000,0000,,(Laughter)
Dialogue: 0,0:01:37.10,0:01:41.35,Default,,0000,0000,0000,,Okay. Some bad news first.
Dialogue: 0,0:01:41.35,0:01:44.64,Default,,0000,0000,0000,,People who experienced a lot of stress in the previous year
Dialogue: 0,0:01:44.64,0:01:48.40,Default,,0000,0000,0000,,had a 43 percent increased risk of dying.
Dialogue: 0,0:01:48.40,0:01:52.40,Default,,0000,0000,0000,,But that was only true for the people
Dialogue: 0,0:01:52.40,0:01:56.93,Default,,0000,0000,0000,,who also believed that stress is harmful for your health.
Dialogue: 0,0:01:56.93,0:01:58.54,Default,,0000,0000,0000,,(Laughter)
Dialogue: 0,0:01:58.54,0:02:01.14,Default,,0000,0000,0000,,People who experienced a lot of stress
Dialogue: 0,0:02:01.14,0:02:03.10,Default,,0000,0000,0000,,but did not view stress as harmful
Dialogue: 0,0:02:03.10,0:02:04.80,Default,,0000,0000,0000,,were no more likely to die.
Dialogue: 0,0:02:04.80,0:02:08.46,Default,,0000,0000,0000,,In fact, they had the lowest risk of dying
Dialogue: 0,0:02:08.46,0:02:10.49,Default,,0000,0000,0000,,of anyone in the study, including people
Dialogue: 0,0:02:10.49,0:02:12.90,Default,,0000,0000,0000,,who had relatively little stress.
Dialogue: 0,0:02:12.90,0:02:15.18,Default,,0000,0000,0000,,Now the researchers estimated that over the eight years
Dialogue: 0,0:02:15.18,0:02:16.78,Default,,0000,0000,0000,,they were tracking deaths,
Dialogue: 0,0:02:16.78,0:02:20.33,Default,,0000,0000,0000,,182,000 Americans died prematurely,
Dialogue: 0,0:02:20.33,0:02:22.88,Default,,0000,0000,0000,,not from stress, but from the belief
Dialogue: 0,0:02:22.88,0:02:26.26,Default,,0000,0000,0000,,that stress is bad for you. (Laughter)
Dialogue: 0,0:02:26.26,0:02:29.71,Default,,0000,0000,0000,,That is over 20,000 deaths a year.
Dialogue: 0,0:02:29.71,0:02:32.76,Default,,0000,0000,0000,,Now, if that estimate is correct,
Dialogue: 0,0:02:32.76,0:02:34.85,Default,,0000,0000,0000,,that would make believing stress is bad for you
Dialogue: 0,0:02:34.85,0:02:37.30,Default,,0000,0000,0000,,the 15th largest cause of death
Dialogue: 0,0:02:37.30,0:02:39.22,Default,,0000,0000,0000,,in the United States last year,
Dialogue: 0,0:02:39.22,0:02:40.98,Default,,0000,0000,0000,,killing more people than skin cancer,
Dialogue: 0,0:02:40.98,0:02:44.43,Default,,0000,0000,0000,,HIV/AIDS and homicide.
Dialogue: 0,0:02:44.43,0:02:47.31,Default,,0000,0000,0000,,(Laughter)
Dialogue: 0,0:02:47.31,0:02:50.14,Default,,0000,0000,0000,,You can see why this study freaked me out.
Dialogue: 0,0:02:50.14,0:02:53.83,Default,,0000,0000,0000,,Here I've been spending so much energy telling people
Dialogue: 0,0:02:53.83,0:02:56.80,Default,,0000,0000,0000,,stress is bad for your health.
Dialogue: 0,0:02:56.80,0:02:58.79,Default,,0000,0000,0000,,So this study got me wondering:
Dialogue: 0,0:02:58.79,0:03:01.29,Default,,0000,0000,0000,,Can changing how you think about stress
Dialogue: 0,0:03:01.29,0:03:04.73,Default,,0000,0000,0000,,make you healthier? And here the science says yes.
Dialogue: 0,0:03:04.73,0:03:06.81,Default,,0000,0000,0000,,When you change your mind about stress,
Dialogue: 0,0:03:06.81,0:03:10.33,Default,,0000,0000,0000,,you can change your body's response to stress.
Dialogue: 0,0:03:10.33,0:03:12.44,Default,,0000,0000,0000,,Now to explain how this works,
Dialogue: 0,0:03:12.44,0:03:15.32,Default,,0000,0000,0000,,I want you all to pretend that you are participants
Dialogue: 0,0:03:15.32,0:03:17.93,Default,,0000,0000,0000,,in a study designed to stress you out.
Dialogue: 0,0:03:17.93,0:03:20.61,Default,,0000,0000,0000,,It's called the social stress test.
Dialogue: 0,0:03:20.61,0:03:22.67,Default,,0000,0000,0000,,You come into the laboratory,
Dialogue: 0,0:03:22.67,0:03:25.57,Default,,0000,0000,0000,,and you're told you have to give a five-minute
Dialogue: 0,0:03:25.57,0:03:29.30,Default,,0000,0000,0000,,impromptu speech on your personal weaknesses
Dialogue: 0,0:03:29.30,0:03:32.96,Default,,0000,0000,0000,,to a panel of expert evaluators sitting right in front of you,
Dialogue: 0,0:03:32.96,0:03:34.52,Default,,0000,0000,0000,,and to make sure you feel the pressure,
Dialogue: 0,0:03:34.52,0:03:37.81,Default,,0000,0000,0000,,there are bright lights and a camera in your face,
Dialogue: 0,0:03:37.81,0:03:40.62,Default,,0000,0000,0000,,kind of like this.
Dialogue: 0,0:03:40.62,0:03:43.38,Default,,0000,0000,0000,,And the evaluators have been trained
Dialogue: 0,0:03:43.38,0:03:48.25,Default,,0000,0000,0000,,to give you discouraging, non-verbal feedback like this.
Dialogue: 0,0:03:53.08,0:03:56.53,Default,,0000,0000,0000,,(Laughter)
Dialogue: 0,0:03:56.53,0:03:59.36,Default,,0000,0000,0000,,Now that you're sufficiently demoralized,
Dialogue: 0,0:03:59.36,0:04:02.16,Default,,0000,0000,0000,,time for part two: a math test.
Dialogue: 0,0:04:02.16,0:04:04.26,Default,,0000,0000,0000,,And unbeknownst to you,
Dialogue: 0,0:04:04.26,0:04:08.15,Default,,0000,0000,0000,,the experimenter has been trained to harass you during it.
Dialogue: 0,0:04:08.15,0:04:10.83,Default,,0000,0000,0000,,Now we're going to all do this together.
Dialogue: 0,0:04:10.83,0:04:12.22,Default,,0000,0000,0000,,It's going to be fun.
Dialogue: 0,0:04:12.22,0:04:13.29,Default,,0000,0000,0000,,For me.
Dialogue: 0,0:04:13.29,0:04:18.29,Default,,0000,0000,0000,,Okay. I want you all to count backwards
Dialogue: 0,0:04:18.29,0:04:21.14,Default,,0000,0000,0000,,from 996 in increments of seven.
Dialogue: 0,0:04:21.14,0:04:22.67,Default,,0000,0000,0000,,You're going to do this out loud
Dialogue: 0,0:04:22.67,0:04:26.63,Default,,0000,0000,0000,,as fast as you can, starting with 996.
Dialogue: 0,0:04:26.63,0:04:27.77,Default,,0000,0000,0000,,Go!
Dialogue: 0,0:04:27.77,0:04:29.11,Default,,0000,0000,0000,,Audience: (Counting)
Dialogue: 0,0:04:29.11,0:04:31.70,Default,,0000,0000,0000,,Go faster. Faster please.
Dialogue: 0,0:04:31.70,0:04:33.97,Default,,0000,0000,0000,,You're going too slow.
Dialogue: 0,0:04:33.97,0:04:36.11,Default,,0000,0000,0000,,Stop. Stop, stop, stop.
Dialogue: 0,0:04:36.11,0:04:37.70,Default,,0000,0000,0000,,That guy made a mistake.
Dialogue: 0,0:04:37.70,0:04:40.48,Default,,0000,0000,0000,,We are going to have to start all over again. (Laughter)
Dialogue: 0,0:04:40.48,0:04:42.75,Default,,0000,0000,0000,,You're not very good at this, are you?
Dialogue: 0,0:04:42.75,0:04:44.56,Default,,0000,0000,0000,,Okay, so you get the idea.
Dialogue: 0,0:04:44.56,0:04:46.30,Default,,0000,0000,0000,,Now, if you were actually in this study,
Dialogue: 0,0:04:46.30,0:04:48.24,Default,,0000,0000,0000,,you'd probably be a little stressed out.
Dialogue: 0,0:04:48.24,0:04:49.82,Default,,0000,0000,0000,,Your heart might be pounding,
Dialogue: 0,0:04:49.82,0:04:53.23,Default,,0000,0000,0000,,you might be breathing faster, maybe breaking out into a sweat.
Dialogue: 0,0:04:53.23,0:04:56.21,Default,,0000,0000,0000,,And normally, we interpret these physical changes
Dialogue: 0,0:04:56.21,0:04:57.82,Default,,0000,0000,0000,,as anxiety
Dialogue: 0,0:04:57.82,0:05:00.84,Default,,0000,0000,0000,,or signs that we aren't coping very well with the pressure.
Dialogue: 0,0:05:00.84,0:05:02.91,Default,,0000,0000,0000,,But what if you viewed them instead
Dialogue: 0,0:05:02.91,0:05:05.36,Default,,0000,0000,0000,,as signs that your body was energized,
Dialogue: 0,0:05:05.36,0:05:08.80,Default,,0000,0000,0000,,was preparing you to meet this challenge?
Dialogue: 0,0:05:08.80,0:05:11.65,Default,,0000,0000,0000,,Now that is exactly what participants were told
Dialogue: 0,0:05:11.65,0:05:14.31,Default,,0000,0000,0000,,in a study conducted at Harvard University.
Dialogue: 0,0:05:14.31,0:05:17.42,Default,,0000,0000,0000,,Before they went through the social stress test,
Dialogue: 0,0:05:17.42,0:05:20.38,Default,,0000,0000,0000,,they were taught to rethink their stress response as helpful.
Dialogue: 0,0:05:20.38,0:05:24.17,Default,,0000,0000,0000,,That pounding heart is preparing you for action.
Dialogue: 0,0:05:24.17,0:05:26.76,Default,,0000,0000,0000,,If you're breathing faster, it's no problem.
Dialogue: 0,0:05:26.76,0:05:29.85,Default,,0000,0000,0000,,It's getting more oxygen to your brain.
Dialogue: 0,0:05:29.85,0:05:32.54,Default,,0000,0000,0000,,And participants who learned to view the stress response
Dialogue: 0,0:05:32.54,0:05:34.78,Default,,0000,0000,0000,,as helpful for their performance,
Dialogue: 0,0:05:34.78,0:05:36.12,Default,,0000,0000,0000,,well, they were less stressed out,
Dialogue: 0,0:05:36.12,0:05:38.29,Default,,0000,0000,0000,,less anxious, more confident,
Dialogue: 0,0:05:38.29,0:05:40.38,Default,,0000,0000,0000,,but the most fascinating finding to me
Dialogue: 0,0:05:40.38,0:05:43.76,Default,,0000,0000,0000,,was how their physical stress response changed.
Dialogue: 0,0:05:43.76,0:05:45.66,Default,,0000,0000,0000,,Now, in a typical stress response,
Dialogue: 0,0:05:45.66,0:05:47.62,Default,,0000,0000,0000,,your heart rate goes up,
Dialogue: 0,0:05:47.62,0:05:51.94,Default,,0000,0000,0000,,and your blood vessels constrict like this.
Dialogue: 0,0:05:51.96,0:05:54.95,Default,,0000,0000,0000,,And this is one of the reasons that chronic stress
Dialogue: 0,0:05:54.95,0:05:57.81,Default,,0000,0000,0000,,is sometimes associated with cardiovascular disease.
Dialogue: 0,0:05:57.81,0:06:01.42,Default,,0000,0000,0000,,It's not really healthy to be in this state all the time.
Dialogue: 0,0:06:01.42,0:06:03.43,Default,,0000,0000,0000,,But in the study, when participants viewed
Dialogue: 0,0:06:03.43,0:06:05.56,Default,,0000,0000,0000,,their stress response as helpful,
Dialogue: 0,0:06:05.56,0:06:09.06,Default,,0000,0000,0000,,their blood vessels stayed relaxed like this.
Dialogue: 0,0:06:09.06,0:06:10.37,Default,,0000,0000,0000,,Their heart was still pounding,
Dialogue: 0,0:06:10.37,0:06:13.73,Default,,0000,0000,0000,,but this is a much healthier cardiovascular profile.
Dialogue: 0,0:06:13.73,0:06:16.38,Default,,0000,0000,0000,,It actually looks a lot like what happens
Dialogue: 0,0:06:16.38,0:06:21.09,Default,,0000,0000,0000,,in moments of joy and courage.
Dialogue: 0,0:06:21.09,0:06:23.94,Default,,0000,0000,0000,,Over a lifetime of stressful experiences,
Dialogue: 0,0:06:23.94,0:06:27.12,Default,,0000,0000,0000,,this one biological change
Dialogue: 0,0:06:27.12,0:06:28.43,Default,,0000,0000,0000,,could be the difference
Dialogue: 0,0:06:28.43,0:06:31.43,Default,,0000,0000,0000,,between a stress-induced heart attack at age 50
Dialogue: 0,0:06:31.43,0:06:34.30,Default,,0000,0000,0000,,and living well into your 90s.
Dialogue: 0,0:06:34.30,0:06:37.44,Default,,0000,0000,0000,,And this is really what the new science of stress reveals,
Dialogue: 0,0:06:37.44,0:06:40.98,Default,,0000,0000,0000,,that how you think about stress matters.
Dialogue: 0,0:06:40.98,0:06:44.11,Default,,0000,0000,0000,,So my goal as a health psychologist has changed.
Dialogue: 0,0:06:44.11,0:06:46.27,Default,,0000,0000,0000,,I no longer want to get rid of your stress.
Dialogue: 0,0:06:46.27,0:06:49.23,Default,,0000,0000,0000,,I want to make you better at stress.
Dialogue: 0,0:06:49.23,0:06:51.94,Default,,0000,0000,0000,,And we just did a little intervention.
Dialogue: 0,0:06:51.94,0:06:53.29,Default,,0000,0000,0000,,If you raised your hand and said
Dialogue: 0,0:06:53.29,0:06:55.55,Default,,0000,0000,0000,,you'd had a lot of stress in the last year,
Dialogue: 0,0:06:55.55,0:06:57.40,Default,,0000,0000,0000,,we could have saved your life,
Dialogue: 0,0:06:57.40,0:06:58.93,Default,,0000,0000,0000,,because hopefully the next time
Dialogue: 0,0:06:58.93,0:07:00.95,Default,,0000,0000,0000,,your heart is pounding from stress,
Dialogue: 0,0:07:00.95,0:07:02.79,Default,,0000,0000,0000,,you're going to remember this talk
Dialogue: 0,0:07:02.79,0:07:04.96,Default,,0000,0000,0000,,and you're going to think to yourself,
Dialogue: 0,0:07:04.96,0:07:10.13,Default,,0000,0000,0000,,this is my body helping me rise to this challenge.
Dialogue: 0,0:07:10.13,0:07:12.55,Default,,0000,0000,0000,,And when you view stress in that way,
Dialogue: 0,0:07:12.55,0:07:14.52,Default,,0000,0000,0000,,your body believes you,
Dialogue: 0,0:07:14.52,0:07:18.20,Default,,0000,0000,0000,,and your stress response becomes healthier.
Dialogue: 0,0:07:18.20,0:07:22.38,Default,,0000,0000,0000,,Now I said I have over a decade of demonizing stress
Dialogue: 0,0:07:22.38,0:07:24.35,Default,,0000,0000,0000,,to redeem myself from,
Dialogue: 0,0:07:24.35,0:07:26.96,Default,,0000,0000,0000,,so we are going to do one more intervention.
Dialogue: 0,0:07:26.96,0:07:28.95,Default,,0000,0000,0000,,I want to tell you about one of the most
Dialogue: 0,0:07:28.95,0:07:31.99,Default,,0000,0000,0000,,under-appreciated aspects of the stress response,
Dialogue: 0,0:07:31.99,0:07:34.00,Default,,0000,0000,0000,,and the idea is this:
Dialogue: 0,0:07:34.00,0:07:37.27,Default,,0000,0000,0000,,stress makes you social.
Dialogue: 0,0:07:37.27,0:07:38.86,Default,,0000,0000,0000,,To understand this side of stress,
Dialogue: 0,0:07:38.86,0:07:41.92,Default,,0000,0000,0000,,we need to talk about a hormone, oxytocin,
Dialogue: 0,0:07:41.92,0:07:44.92,Default,,0000,0000,0000,,and I know oxytocin has already gotten
Dialogue: 0,0:07:44.92,0:07:46.86,Default,,0000,0000,0000,,as much hype as a hormone can get.
Dialogue: 0,0:07:46.86,0:07:50.20,Default,,0000,0000,0000,,It even has its own cute nickname, the cuddle hormone,
Dialogue: 0,0:07:50.20,0:07:52.89,Default,,0000,0000,0000,,because it's released when you hug someone.
Dialogue: 0,0:07:52.89,0:07:57.38,Default,,0000,0000,0000,,But this is a very small part of what oxytocin is involved in.
Dialogue: 0,0:07:57.38,0:07:59.87,Default,,0000,0000,0000,,Oxytocin is a neuro-hormone.
Dialogue: 0,0:07:59.87,0:08:03.44,Default,,0000,0000,0000,,It fine-tunes your brain's social instincts.
Dialogue: 0,0:08:03.44,0:08:05.98,Default,,0000,0000,0000,,It primes you to do things
Dialogue: 0,0:08:05.98,0:08:09.49,Default,,0000,0000,0000,,that strengthen close relationships.
Dialogue: 0,0:08:09.49,0:08:12.34,Default,,0000,0000,0000,,Oxytocin makes you crave physical contact
Dialogue: 0,0:08:12.34,0:08:14.33,Default,,0000,0000,0000,,with your friends and family.
Dialogue: 0,0:08:14.33,0:08:15.92,Default,,0000,0000,0000,,It enhances your empathy.
Dialogue: 0,0:08:15.92,0:08:18.63,Default,,0000,0000,0000,,It even makes you more willing to help and support
Dialogue: 0,0:08:18.63,0:08:21.60,Default,,0000,0000,0000,,the people you care about.
Dialogue: 0,0:08:21.60,0:08:23.29,Default,,0000,0000,0000,,Some people have even suggested
Dialogue: 0,0:08:23.29,0:08:26.89,Default,,0000,0000,0000,,we should snort oxytocin
Dialogue: 0,0:08:26.89,0:08:31.34,Default,,0000,0000,0000,,to become more compassionate and caring.
Dialogue: 0,0:08:31.34,0:08:33.76,Default,,0000,0000,0000,,But here's what most people don't understand
Dialogue: 0,0:08:33.76,0:08:36.16,Default,,0000,0000,0000,,about oxytocin.
Dialogue: 0,0:08:36.16,0:08:39.13,Default,,0000,0000,0000,,It's a stress hormone.
Dialogue: 0,0:08:39.13,0:08:42.25,Default,,0000,0000,0000,,Your pituitary gland pumps this stuff out
Dialogue: 0,0:08:42.25,0:08:43.80,Default,,0000,0000,0000,,as part of the stress response.
Dialogue: 0,0:08:43.80,0:08:46.05,Default,,0000,0000,0000,,It's as much a part of your stress response
Dialogue: 0,0:08:46.05,0:08:50.16,Default,,0000,0000,0000,,as the adrenaline that makes your heart pound.
Dialogue: 0,0:08:50.16,0:08:52.97,Default,,0000,0000,0000,,And when oxytocin is released in the stress response,
Dialogue: 0,0:08:52.97,0:08:56.33,Default,,0000,0000,0000,,it is motivating you to seek support.
Dialogue: 0,0:08:56.33,0:08:58.38,Default,,0000,0000,0000,,Your biological stress response
Dialogue: 0,0:08:58.38,0:09:01.81,Default,,0000,0000,0000,,is nudging you to tell someone how you feel
Dialogue: 0,0:09:01.81,0:09:04.31,Default,,0000,0000,0000,,instead of bottling it up.
Dialogue: 0,0:09:04.31,0:09:07.41,Default,,0000,0000,0000,,Your stress response wants to make sure you notice
Dialogue: 0,0:09:07.41,0:09:09.73,Default,,0000,0000,0000,,when someone else in your life is struggling
Dialogue: 0,0:09:09.73,0:09:12.23,Default,,0000,0000,0000,,so that you can support each other.
Dialogue: 0,0:09:12.23,0:09:16.02,Default,,0000,0000,0000,,When life is difficult, your stress response wants you
Dialogue: 0,0:09:16.02,0:09:21.16,Default,,0000,0000,0000,,to be surrounded by people who care about you.
Dialogue: 0,0:09:21.16,0:09:23.69,Default,,0000,0000,0000,,Okay, so how is knowing this side of stress
Dialogue: 0,0:09:23.69,0:09:25.50,Default,,0000,0000,0000,,going to make you healthier?
Dialogue: 0,0:09:25.50,0:09:28.27,Default,,0000,0000,0000,,Well, oxytocin doesn't only act on your brain.
Dialogue: 0,0:09:28.27,0:09:30.77,Default,,0000,0000,0000,,It also acts on your body,
Dialogue: 0,0:09:30.77,0:09:32.86,Default,,0000,0000,0000,,and one of its main roles in your body
Dialogue: 0,0:09:32.86,0:09:35.58,Default,,0000,0000,0000,,is to protect your cardiovascular system
Dialogue: 0,0:09:35.58,0:09:37.96,Default,,0000,0000,0000,,from the effects of stress.
Dialogue: 0,0:09:37.96,0:09:40.52,Default,,0000,0000,0000,,It's a natural anti-inflammatory.
Dialogue: 0,0:09:40.52,0:09:43.97,Default,,0000,0000,0000,,It also helps your blood vessels stay relaxed during stress.
Dialogue: 0,0:09:43.97,0:09:47.37,Default,,0000,0000,0000,,But my favorite effect on the body is actually on the heart.
Dialogue: 0,0:09:47.37,0:09:51.03,Default,,0000,0000,0000,,Your heart has receptors for this hormone,
Dialogue: 0,0:09:51.03,0:09:54.81,Default,,0000,0000,0000,,and oxytocin helps heart cells regenerate
Dialogue: 0,0:09:54.81,0:09:58.58,Default,,0000,0000,0000,,and heal from any stress-induced damage.
Dialogue: 0,0:09:58.58,0:10:03.16,Default,,0000,0000,0000,,This stress hormone strengthens your heart,
Dialogue: 0,0:10:03.16,0:10:06.86,Default,,0000,0000,0000,,and the cool things is that all of these physical benefits
Dialogue: 0,0:10:06.86,0:10:10.37,Default,,0000,0000,0000,,of oxytocin are enhanced by social contact
Dialogue: 0,0:10:10.37,0:10:11.91,Default,,0000,0000,0000,,and social support,
Dialogue: 0,0:10:11.91,0:10:14.83,Default,,0000,0000,0000,,so when you reach out to others under stress,
Dialogue: 0,0:10:14.83,0:10:18.10,Default,,0000,0000,0000,,either to seek support or to help someone else,
Dialogue: 0,0:10:18.10,0:10:20.11,Default,,0000,0000,0000,,you release more of this hormone,
Dialogue: 0,0:10:20.11,0:10:22.37,Default,,0000,0000,0000,,your stress response becomes healthier,
Dialogue: 0,0:10:22.37,0:10:25.47,Default,,0000,0000,0000,,and you actually recover faster from stress.
Dialogue: 0,0:10:25.47,0:10:27.80,Default,,0000,0000,0000,,I find this amazing,
Dialogue: 0,0:10:27.80,0:10:31.73,Default,,0000,0000,0000,,that your stress response has a built-in mechanism
Dialogue: 0,0:10:31.73,0:10:34.45,Default,,0000,0000,0000,,for stress resilience,
Dialogue: 0,0:10:34.45,0:10:38.81,Default,,0000,0000,0000,,and that mechanism is human connection.
Dialogue: 0,0:10:38.81,0:10:42.49,Default,,0000,0000,0000,,I want to finish by telling you about one more study.
Dialogue: 0,0:10:42.49,0:10:46.47,Default,,0000,0000,0000,,And listen up, because this study could also save a life.
Dialogue: 0,0:10:46.47,0:10:49.93,Default,,0000,0000,0000,,This study tracked about 1,000 adults in the United States,
Dialogue: 0,0:10:49.93,0:10:54.09,Default,,0000,0000,0000,,and they ranged in age from 34 to 93,
Dialogue: 0,0:10:54.09,0:10:56.36,Default,,0000,0000,0000,,and they started the study by asking,
Dialogue: 0,0:10:56.36,0:11:00.59,Default,,0000,0000,0000,,"How much stress have you experienced in the last year?"
Dialogue: 0,0:11:00.59,0:11:04.16,Default,,0000,0000,0000,,They also asked, "How much time have you spent
Dialogue: 0,0:11:04.16,0:11:07.38,Default,,0000,0000,0000,,helping out friends, neighbors,
Dialogue: 0,0:11:07.38,0:11:10.13,Default,,0000,0000,0000,,people in your community?"
Dialogue: 0,0:11:10.13,0:11:12.91,Default,,0000,0000,0000,,And then they used public records for the next five years
Dialogue: 0,0:11:12.91,0:11:15.53,Default,,0000,0000,0000,,to find out who died.
Dialogue: 0,0:11:15.53,0:11:18.21,Default,,0000,0000,0000,,Okay, so the bad news first:
Dialogue: 0,0:11:18.21,0:11:21.17,Default,,0000,0000,0000,,For every major stressful life experience,
Dialogue: 0,0:11:21.17,0:11:24.22,Default,,0000,0000,0000,,like financial difficulties or family crisis,
Dialogue: 0,0:11:24.22,0:11:28.16,Default,,0000,0000,0000,,that increased the risk of dying by 30 percent.
Dialogue: 0,0:11:28.16,0:11:32.44,Default,,0000,0000,0000,,But -- and I hope you are expecting a but by now --
Dialogue: 0,0:11:32.44,0:11:34.88,Default,,0000,0000,0000,,but that wasn't true for everyone.
Dialogue: 0,0:11:34.88,0:11:38.54,Default,,0000,0000,0000,,People who spent time caring for others
Dialogue: 0,0:11:38.54,0:11:44.65,Default,,0000,0000,0000,,showed absolutely no stress-related increase in dying. Zero.
Dialogue: 0,0:11:44.65,0:11:48.19,Default,,0000,0000,0000,,Caring created resilience.
Dialogue: 0,0:11:48.19,0:11:49.72,Default,,0000,0000,0000,,And so we see once again
Dialogue: 0,0:11:49.72,0:11:52.35,Default,,0000,0000,0000,,that the harmful effects of stress on your health
Dialogue: 0,0:11:52.35,0:11:54.32,Default,,0000,0000,0000,,are not inevitable.
Dialogue: 0,0:11:54.32,0:11:57.04,Default,,0000,0000,0000,,How you think and how you act
Dialogue: 0,0:11:57.04,0:12:00.84,Default,,0000,0000,0000,,can transform your experience of stress.
Dialogue: 0,0:12:00.84,0:12:03.36,Default,,0000,0000,0000,,When you choose to view your stress response
Dialogue: 0,0:12:03.36,0:12:05.66,Default,,0000,0000,0000,,as helpful,
Dialogue: 0,0:12:05.66,0:12:10.67,Default,,0000,0000,0000,,you create the biology of courage.
Dialogue: 0,0:12:10.67,0:12:13.99,Default,,0000,0000,0000,,And when you choose to connect with others under stress,
Dialogue: 0,0:12:13.99,0:12:17.38,Default,,0000,0000,0000,,you can create resilience.
Dialogue: 0,0:12:17.38,0:12:20.06,Default,,0000,0000,0000,,Now I wouldn't necessarily ask
Dialogue: 0,0:12:20.06,0:12:23.16,Default,,0000,0000,0000,,for more stressful experiences in my life,
Dialogue: 0,0:12:23.16,0:12:25.46,Default,,0000,0000,0000,,but this science has given me
Dialogue: 0,0:12:25.46,0:12:29.24,Default,,0000,0000,0000,,a whole new appreciation for stress.
Dialogue: 0,0:12:29.24,0:12:33.67,Default,,0000,0000,0000,,Stress gives us access to our hearts.
Dialogue: 0,0:12:33.67,0:12:37.58,Default,,0000,0000,0000,,The compassionate heart that finds joy and meaning
Dialogue: 0,0:12:37.58,0:12:39.12,Default,,0000,0000,0000,,in connecting with others,
Dialogue: 0,0:12:39.12,0:12:42.68,Default,,0000,0000,0000,,and yes, your pounding physical heart,
Dialogue: 0,0:12:42.68,0:12:47.94,Default,,0000,0000,0000,,working so hard to give you strength and energy,
Dialogue: 0,0:12:47.94,0:12:51.29,Default,,0000,0000,0000,,and when you choose to view stress in this way,
Dialogue: 0,0:12:51.29,0:12:53.80,Default,,0000,0000,0000,,you're not just getting better at stress,
Dialogue: 0,0:12:53.80,0:12:57.63,Default,,0000,0000,0000,,you're actually making a pretty profound statement.
Dialogue: 0,0:12:57.63,0:13:00.68,Default,,0000,0000,0000,,You're saying that you can trust yourself
Dialogue: 0,0:13:00.68,0:13:03.72,Default,,0000,0000,0000,,to handle life's challenges,
Dialogue: 0,0:13:03.72,0:13:06.64,Default,,0000,0000,0000,,and you're remembering that
Dialogue: 0,0:13:06.64,0:13:09.35,Default,,0000,0000,0000,,you don't have to face them alone.
Dialogue: 0,0:13:09.35,0:13:10.73,Default,,0000,0000,0000,,Thank you.
Dialogue: 0,0:13:10.73,0:13:20.01,Default,,0000,0000,0000,,(Applause)
Dialogue: 0,0:13:20.01,0:13:22.91,Default,,0000,0000,0000,,Chris Anderson: This is kind of amazing, what you're telling us.
Dialogue: 0,0:13:22.91,0:13:27.02,Default,,0000,0000,0000,,It seems amazing me to me that a belief about stress
Dialogue: 0,0:13:27.02,0:13:31.50,Default,,0000,0000,0000,,can make so much difference to someone's life expectancy.
Dialogue: 0,0:13:31.50,0:13:33.73,Default,,0000,0000,0000,,How would that extend to advice,
Dialogue: 0,0:13:33.73,0:13:35.81,Default,,0000,0000,0000,,like, if someone is making a lifestyle choice
Dialogue: 0,0:13:35.81,0:13:39.77,Default,,0000,0000,0000,,between, say, a stressful job and a non-stressful job,
Dialogue: 0,0:13:39.77,0:13:42.45,Default,,0000,0000,0000,,does it matter which way they go?
Dialogue: 0,0:13:42.45,0:13:45.53,Default,,0000,0000,0000,,It's equally wise to go for the stressful job
Dialogue: 0,0:13:45.53,0:13:48.03,Default,,0000,0000,0000,,so long as you believe that you can handle it, in some sense?
Dialogue: 0,0:13:48.03,0:13:49.88,Default,,0000,0000,0000,,Kelly McGonigal: Yeah, and one thing we know for certain
Dialogue: 0,0:13:49.88,0:13:52.61,Default,,0000,0000,0000,,is that chasing meaning is better for your health
Dialogue: 0,0:13:52.61,0:13:54.22,Default,,0000,0000,0000,,than trying to avoid discomfort.
Dialogue: 0,0:13:54.22,0:13:57.20,Default,,0000,0000,0000,,And so I would say that's really the best way to make decisions,
Dialogue: 0,0:13:57.20,0:13:59.95,Default,,0000,0000,0000,,is go after what it is that creates meaning in your life
Dialogue: 0,0:13:59.95,0:14:03.22,Default,,0000,0000,0000,,and then trust yourself to handle the stress that follows.
Dialogue: 0,0:14:03.22,0:14:05.77,Default,,0000,0000,0000,,CA: Thank you so much, Kelly. It's pretty cool.\NKM: Thank you.
Dialogue: 0,0:14:05.77,0:14:09.77,Default,,0000,0000,0000,,(Applause)