ケリー・マクゴニガル No.04

 

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[audio:http://akioiwai.com/wp-content/uploads/2014/09/Kelly-McGonigal_-no04-20.mp3] [audio:http://akioiwai.com/wp-content/uploads/2014/09/Kelly-McGonigal_-No04.mp3] [audio:http://akioiwai.com/wp-content/uploads/2014/09/Kelly-McGonigal_-no04-25.mp3]

 

No.04

But what if you viewed them instead as signs that your body was energized, was preparing you to meet this challenge? Now that is exactly what participants were told in a study conducted at Harvard University. Before they went through the social stress test, they were taught to rethink their stress response as helpful. That pounding heart is preparing you for action. If you’re breathing faster, it’s no problem. It’s getting more oxygen to your brain. And participants who learned to view the stress response as helpful for their performance, well, they were less stressed out, less anxious, more confident, but the most fascinating finding to me was how their physical stress response changed. Now, in a typical stress response, your heart rate goes up, and your blood vessels constrict like this. And this is one of the reasons that chronic stress is sometimes associated with cardiovascular disease. It’s not really healthy to be in this state all the time. But in the study, when participants viewed their stress response as helpful, their blood vessels stayed relaxed like this. Their heart was still pounding, but this is a much healthier cardiovascular profile. It actually looks a lot like what happens in moments of joy and courage. Over a lifetime of stressful experiences, this one biological change could be the difference between a stress-induced heart attack at age 50 and living well into your 90s. And this is really what the new science of stress reveals, that how you think about stress matters.

So my goal as a health psychologist has changed. I no longer want to get rid of your stress. I want to make you better at stress. And we just did a little intervention. If you raised your hand and said you’d had a lot of stress in the last year, we could have saved your life, because hopefully the next time your heart is pounding from stress, you’re going to remember this talk and you’re going to think to yourself, this is my body helping me rise to this challenge. And when you view stress in that way, your body believes you, and your stress response becomes healthier.

 

ボキャブラリー

But what if you viewed them instead as signs that your body was energized, was preparing you to meet this challenge? Now that is exactly what participants were told in a study conducted at Harvard University. Before they went through the social stress test, they were taught to rethink their stress response as helpful. That pounding heart is preparing you for action. If you’re breathing faster, it’s no problem. It’s getting more oxygen to your brain. And participants who learned to view the stress response as helpful for their performance, well, they were less stressed out, less anxious, more confident, but the most fascinating finding to me was how their physical stress response changed. Now, in a typical stress response, your heart rate goes up, and your blood vessels constrict like this. And this is one of the reasons that chronic stress is sometimes associated with cardiovascular disease. It’s not really healthy to be in this state all the time. But in the study, when participants viewed their stress response as helpful, their blood vessels stayed relaxed like this. Their heart was still pounding, but this is a much healthier cardiovascular profile. It actually looks a lot like what happens in moments of joy and courage. Over a lifetime of stressful experiences, this one biological change could be the difference between a stress-induced heart attack at age 50 and living well into your 90s. And this is really what the new science of stress reveals, that how you think about stress matters.

So my goal as a health psychologist has changed. I no longer want to get rid of your stress. I want to make you better at stress. And we just did a little intervention. If you raised your hand and said you’d had a lot of stress in the last year, we could have saved your life, because hopefully the next time your heart is pounding from stress, you’re going to remember this talk and you’re going to think to yourself, this is my body helping me rise to this challenge. And when you view stress in that way, your body believes you, and your stress response becomes healthier.

 

instead: adv. その代わりに,そうではなく
energize: vt. 〜に活力を与える、、活発にする、エネルギッシュにする,精力的にする
prepare: vt.〖~ A (for B)〗A〈人〉に(B〈事〉に備えて)心の準備をさせる; 〖~ A to do〗A〈人〉に…する覚悟をさせる
meet [rise to] a challenge: 試練に打ち勝つ
stress response: ストレス反応
helpful: a. 役に立つ,助けになる,有用な,有益な
oxygen: n. 酸素
stressed out: 《be ~》ストレスで参る[くたくたである・疲れ切っている・イライラしている]
typical: a. 典型的な,代表的な,標準的な
heart rate: 心拍数【略】HR
blood vessel: 血管【略】BV
constrict: vi. (血管などが)収縮する,(のどなんどが)詰まる
chronic: a. 慢性の
associate: vt. 〜を(〜と)結びつける,関連づける,関連させる(with)
cardiovascular disease: 心臓血管病,心疾患
cardiovascular: a. 心臓血管の
view ~ as …:〜を…と見なす,考える
profile: n. (物の)輪郭、外形;(データの)分析表,グラフ
courage: n. 勇気,度胸,精神力
over a lifetime of ~: 〜の生涯にわたり,一生のうちに
-induced: 〜による、〜によって誘導[誘発・誘起]される
stress-induced: ストレスによる、ストレスからくる
heart attack: 心臓発作,心臓まひ
live well into: ~まで長生きする、~を優に超えるまで生きる
reveal: vt. 〜を明らかにする,暴露する、〜を見せる,示す、あらわにする
matter: vi. 重要である
no longer: もはや〜ない
get rid of ~: 〜を取り除く,駆除する,一掃する,処分する
intervention: n. 干渉,介入;仲裁,調停
the next time ~: 次に〜するとき
think to oneself :心の中で(〜と)考える
rise to ~: (困難な事態)に十分応える, うまく対処する

 

解説

 

書籍

スタンフォードの自分を変える教室
図解でわかるスタンフォードの自分を変える教室
DVDブック 最高の自分を引き出す法 −スタンフォードの奇跡の教室 in JAPAN
ケリー・マクゴニガルの痛みを癒すヨーガ
スタンフォードの自分を変えるヨガ教室 (DVD付き)
「呼吸法」で体と心が劇的に変わる 

 

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