投稿者: akioiwai

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[audio:http://akioiwai.com/wp-content/uploads/2014/10/Kelly-McGonigal_-No06-20.mp3] [audio:http://akioiwai.com/wp-content/uploads/2014/10/Kelly-McGonigal_-no06.mp3] [audio:http://akioiwai.com/wp-content/uploads/2014/10/Kelly-McGonigal_-no06-25.mp3]

 

No.06

ボキャブラリー

Okay, so how is knowing this side of stress going to make you healthier? Well, oxytocin doesn’t only act on your brain. It also acts on your body, and one of its main roles in your body is to protect your cardiovascular system from the effects of stress. It’s a natural anti-inflammatory. It also helps your blood vessels stay relaxed during stress. But my favorite effect on the body is actually on the heart. Your heart has receptors for this hormone, and oxytocin helps heart cells regenerate and heal from any stress-induced damage. This stress hormone strengthens your heart, and the cool thing is that all of these physical benefits of oxytocin are enhanced by social contact and social support, so when you reach out to others under stress, either to seek support or to help someone else, you release more of this hormone, your stress response becomes healthier, and you actually recover faster from stress. I find this amazing, that your stress response has a built-in mechanism for stress resilience, and that mechanism is human connection.

I want to finish by telling you about one more study. And listen up, because this study could also save a life. This study tracked about 1,000 adults in the United States, and they ranged in age from 34 to 93, and they started the study by asking, “How much stress have you experienced in the last year?” They also asked, “How much time have you spent helping out friends, neighbors, people in your community?” And then they used public records for the next five years to find out who died.

 

ボキャブラリー

Okay, so how is knowing this side of stress going to make you healthier? Well, oxytocin doesn’t only act on your brain. It also acts on your body, and one of its main roles in your body is to protect your cardiovascular system from the effects of stress. It’s a natural anti-inflammatory. It also helps your blood vessels stay relaxed during stress. But my favorite effect on the body is actually on the heart. Your heart has receptors for this hormone, and oxytocin helps heart cells regenerate and heal from any stress-induced damage. This stress hormone strengthens your heart, and the cool thing is that all of these physical benefits of oxytocin are enhanced by social contact and social support, so when you reach out to others under stress, either to seek support or to help someone else, you release more of this hormone, your stress response becomes healthier, and you actually recover faster from stress. I find this amazing, that your stress response has a built-in mechanism for stress resilience, and that mechanism is human connection.

I want to finish by telling you about one more study. And listen up, because this study could also save a life. This study tracked about 1,000 adults in the United States, and they ranged in age from 34 to 93, and they started the study by asking, “How much stress have you experienced in the last year?” They also asked, “How much time have you spent helping out friends, neighbors, people in your community?” And then they used public records for the next five years to find out who died.

 

side: n. 側面，様相
cardiovascular system: 心臓血管系
effect: n. 影響，結果
anti-inflammatory: n., a. 抗炎症薬（の）、抗炎症性の
receptor: n. 受容器官，受容体，レセプター
regenerate: vi. 再生する，再建する、生まれ変わる，立ち直る
heal: vi. 癒える，直る
stress-induced: a. ストレス性の、ストレスによる
cool: a. 素晴らしい、すごい、いけてる
enhance: vt. 〜を高める、より良くする，強化する
reach out to ~: 〜に援助[救い]の手を差し伸べる
built-in: a. 組み込みの，作り付けの，内蔵の；生来の，本質的な，固有な
mechanism: n. 構造，機構、仕組み
resilience: n. 回復力，立ち直る力；復元力，弾力
listen up: よく聞く
track: vt. 〜を追う，追跡する
range: vt. 〜に及ぶ、わたる、分布する
help out:〔困ったときに人を〕助ける、援助する
neighbor: n. 同胞，仲間；近所の人，隣人
community: n. 地域（社会）

 

 

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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[audio:http://akioiwai.com/wp-content/uploads/2014/09/Kelly-McGonigal_-No05-20.mp3] [audio:http://akioiwai.com/wp-content/uploads/2014/09/Kelly-McGonigal_-no05.mp3] [audio:http://akioiwai.com/wp-content/uploads/2014/09/Kelly-McGonigal_-no05-25.mp3]

No.05

Now I said I have over a decade of demonizing stress to redeem myself from, so we are going to do one more intervention. I want to tell you about one of the most under-appreciated aspects of the stress response, and the idea is this: Stress makes you social.

To understand this side of stress, we need to talk about a hormone, oxytocin, and I know oxytocin has already gotten as much hype as a hormone can get. It even has its own cute nickname, the cuddle hormone, because it’s released when you hug someone. But this is a very small part of what oxytocin is involved in. Oxytocin is a neuro-hormone. It fine-tunes your brain’s social instincts. It primes you to do things that strengthen close relationships. Oxytocin makes you crave physical contact with your friends and family. It enhances your empathy. It even makes you more willing to help and support the people you care about. Some people have even suggested we should snort oxytocin to become more compassionate and caring. But here’s what most people don’t understand about oxytocin. It’s a stress hormone. Your pituitary gland pumps this stuff out as part of the stress response. It’s as much a part of your stress response as the adrenaline that makes your heart pound. And when oxytocin is released in the stress response, it is motivating you to seek support. Your biological stress response is nudging you to tell someone how you feel instead of bottling it up. Your stress response wants to make sure you notice when someone else in your life is struggling so that you can support each other. When life is difficult, your stress response wants you to be surrounded by people who care about you.

 

ボキャブラリー

Now I said I have over a decade of demonizing stress to redeem myself from, so we are going to do one more intervention. I want to tell you about one of the most under-appreciated aspects of the stress response, and the idea is this: Stress makes you social.

To understand this side of stress, we need to talk about a hormone, oxytocin, and I know oxytocin has already gotten as much hype as a hormone can get. It even has its own cute nickname, the cuddle hormone, because it’s released when you hug someone. But this is a very small part of what oxytocin is involved in. Oxytocin is a neuro-hormone. It fine-tunes your brain’s social instincts. It primes you to do things that strengthen close relationships. Oxytocin makes you crave physical contact with your friends and family. It enhances your empathy. It even makes you more willing to help and support the people you care about. Some people have even suggested we should snort oxytocin to become more compassionate and caring. But here’s what most people don’t understand about oxytocin. It’s a stress hormone. Your pituitary gland pumps this stuff out as part of the stress response. It’s as much a part of your stress response as the adrenaline that makes your heart pound. And when oxytocin is released in the stress response, it is motivating you to seek support. Your biological stress response is nudging you to tell someone how you feel instead of bottling it up. Your stress response wants to make sure you notice when someone else in your life is struggling so that you can support each other. When life is difficult, your stress response wants you to be surrounded by people who care about you.

 

demonize: vt. 〜を悪魔と見なす，悪魔のような存在として描く
redeem: vt. 〔自分の失敗・欠点などを〕補う、埋め合わせる
;〔名誉などを〕回復する、取り戻す、取り返す、修復する
intervention: n. 介入，介在、干渉；治療介入
underappreciated: a. 正当に評価されない
aspect: n. 側面，局面，様相；観点，角度
stress response: ストレス反応
hormone: n. ホルモン
oxytocin: n. オキシトシン（脳下垂体後葉ホルモンの一種。子宮収縮・母乳分泌を促進する）
hype: n. 誇大広告[宣伝]
cuddle: n. 抱き締めること：vt. 〜を抱き締める
hug: vt. 〜を抱き締める，〜を抱える
involved: a. 関係している，関連する，かかわり合いになって
neuro-hormone: n. 神経ホルモン
fine-tune: vt. 〜を（最良の状態になるよう）微調整する，手直しする
prime: vt. 〜に前もって用意させる，準備させる
strengthen: vt. 〜を強化する，補強する，丈夫にする，活性化する
close relationship: 親しい間柄，緊密[密接]な関係
crave: vt. 〜を渇望する，切望する，強く欲する
physical contact: ［人と人の］身体的接触，肌の触れあい，スキンシップ
enhance: vt. 〜を高める，より良くする、強化する，増進する
empathy: n. 共感、感情移入（他人の気持ち・感情を理解できること）
willing to: 〜する意思がある、進んで〜する，〜に前向きである
snort: vt. 《俗》鼻から〈麻薬〉を吸う；vi. 鼻を鳴らす
compassionate: a. 思いやりのある，心の優しい，哀れみ深い
caring: a. 面倒を見る，世話をする，気遣う
pituitary gland: 脳下垂体
pump out: 排出する
as part of ~: 〜の一部[一端・一環]として
adrenaline: n. アドレナリン【副腎髄質ホルモン；興奮・怒り・恐怖などで分泌が活発になる】
pound: vi. 激しく鼓動する，ドキドキする
release: vt. 〜を放出する
motivate: vt. （人を）〜する気にさせる、〜するように駆り立てる（to do）
nudge: vt. （人）を軽く肘で突く
bottle up: ［感情を］抑える，押し隠す，押し殺す
struggle: vi. 奮闘する，苦闘する，もがく、あがく
surround: vt. 〜を囲む

 

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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[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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→ トランスクリプト

[audio:http://akioiwai.com/wp-content/uploads/2014/09/Kelly-McGonigal_-No03-20.mp3] [audio:http://akioiwai.com/wp-content/uploads/2014/09/Kelly-McGonigal_-No03.mp3] [audio:http://akioiwai.com/wp-content/uploads/2014/09/Kelly-McGonigal_-No0325.mp3]

No.03

Now to explain how this works, I want you all to pretend that you are participants in a study designed to stress you out. It’s called the social stress test. You come into the laboratory, and you’re told you have to give a five-minute impromptu speech on your personal weaknesses to a panel of expert evaluators sitting right in front of you, and to make sure you feel the pressure, there are bright lights and a camera in your face, kind of like this. And the evaluators have been trained to give you discouraging, non-verbal feedback like this. (Laughter)
Now that you’re sufficiently demoralized, time for part two: a math test. And unbeknownst to you, the experimenter has been trained to harass you during it. Now we’re going to all do this together. It’s going to be fun. For me.
Okay. I want you all to count backwards from 996 in increments of seven. You’re going to do this out loud as fast as you can, starting with 996. Go! Audience: (Counting) Go faster. Faster please. You’re going too slow. Stop. Stop, stop, stop. That guy made a mistake. We are going to have to start all over again. (Laughter) You’re not very good at this, are you? Okay, so you get the idea. Now, if you were actually in this study, you’d probably be a little stressed out. Your heart might be pounding, you might be breathing faster, maybe breaking out into a sweat. And normally, we interpret these physical changes as anxiety or signs that we aren’t coping very well with the pressure.

 

ボキャブラリー

Now to explain how this works, I want you all to pretend that you are participants in a study designed to stress you out. It’s called the social stress test. You come into the laboratory, and you’re told you have to give a five-minute impromptu speech on your personal weaknesses to a panel of expert evaluators sitting right in front of you, and to make sure you feel the pressure, there are bright lights and a camera in your face, kind of like this. And the evaluators have been trained to give you discouraging, non-verbal feedback like this. (Laughter)
Now that you’re sufficiently demoralized, time for part two: a math test. And unbeknownst to you, the experimenter has been trained to harass you during it. Now we’re going to all do this together. It’s going to be fun. For me.
Okay. I want you all to count backwards from 996 in increments of seven. You’re going to do this out loud as fast as you can, starting with 996. Go! Audience: (Counting) Go faster. Faster please. You’re going too slow. Stop. Stop, stop, stop. That guy made a mistake. We are going to have to start all over again. (Laughter) You’re not very good at this, are you? Okay, so you get the idea. Now, if you were actually in this study, you’d probably be a little stressed out. Your heart might be pounding, you might be breathing faster, maybe breaking out into a sweat. And normally, we interpret these physical changes as anxiety or signs that we aren’t coping very well with the pressure.

 

participant: n. 【活動・行事などへの】参加者，関係者(in)
study: n. 調査，研究
design vt. 〜を立案する，（悪事を）たくらむ；〜を計画する、設計する、〜の目的で作る
stress out: ストレスでまいらせる，イライラさせる
social stress test: 社会的ストレステスト
laboratory: n. 実験室，試験所，研究室
impromptu: a. 即興の，即席の，準備なしの、急ごしらえの
impromptu speech: 即興演説
personal weakness: 個人的弱点
panel: （助言・討論を行う）専門家集団、…団；委員会
evaluator: n. 評価する人
right: adv. まさに、ちょうど；すぐに
make sure: (…であるように)手配する、気をつける «that節»
sufficiently: adv. 十分に
demoralize: vt. 〜の士気をくじく
demoralized: a. やる気をなくした，士気阻喪した；困惑［混乱・当惑］した、まごついた
unbeknownst to ~: 〜に知られずに，気づかれずに
experimenter: n. 実験者
train: vt. 〜を訓練する，教育する；〜を養う，鍛錬する
harass: vt. 〜を悩ます，困らせる；〜をいらいらさせる
count: vi. 数を数える，計算する
backwards: adv. 逆に，逆さに；後ろ前に
increment: n. 増加（量），増分，増大，増強（⇔decrement 減少（量））
out loud: 声を出して，他の人に聞こえるように、大声で、はっきりと
all over again: もう一度，最初からやり直して
get the idea: 分かる，想像する、納得する
pound: vi. （心臓が）ドキドキ[バクバク]する、（頭が）ズキズキ[ガンガン]する
break out into a sweat: 汗が噴き出る
interpret: vt. 解釈する
physical change: 身体的な変化
anxiety: n. 心配，不安，懸念
sign: n. 兆候；しるし，証拠
cope with ~: 〜に対処する

 

解説

怒りや不安などの感情は，そのまま早く浅い呼吸に現れます。
逆に呼吸をコントロールすることにより、自分の感情をコントロールする助けになります。
普段から，自分の呼吸に気をつけ，ときどき深呼吸をするとよいでしょう。

お勧めの呼吸法：３秒吸って，２秒止めて，１５秒吐く。これを１０回ほど繰り返す。
吐く秒数はだんだんと増やしていってもいいでしょう。驚くほどの効果がありますよ。

 

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 

 

 

→ オリジナル映像
→ トランスクリプト

[audio:http://akioiwai.com/wp-content/uploads/2014/09/Kelly-McGonigal_no02-20.mp3] [audio:http://akioiwai.com/wp-content/uploads/2014/09/Kelly-McGonigal_-no02.mp3] [audio:http://akioiwai.com/wp-content/uploads/2014/09/f1bb45545e60b4505b3d4eed023aed6a.mp3]

No.02

Okay. Some bad news first. People who experienced a lot of stress in the previous year had a 43 percent increased risk of dying. But that was only true for the people who also believed that stress is harmful for your health. (Laughter) People who experienced a lot of stress but did not view stress as harmful were no more likely to die. In fact, they had the lowest risk of dying of anyone in the study, including people who had relatively little stress.
Now the researchers estimated that over the eight years they were tracking deaths, 182,000 Americans died prematurely, not from stress, but from the belief that stress is bad for you. (Laughter) That is over 20,000 deaths a year. Now, if that estimate is correct, that would make believing stress is bad for you the 15th largest cause of death in the United States last year, killing more people than skin cancer, HIV/AIDS and homicide. (Laughter)
You can see why this study freaked me out. Here I’ve been spending so much energy telling people stress is bad for your health.
So this study got me wondering: Can changing how you think about stress make you healthier? And here the science says yes. When you change your mind about stress, you can change your body’s response to stress.

 

ボキャブラリー

Okay. Some bad news first. People who experienced a lot of stress in the previous year had a 43 percent increased risk of dying. But that was only true for the people who also believed that stress is harmful for your health. (Laughter) People who experienced a lot of stress but did not view stress as harmful were no more likely to die. In fact, they had the lowest risk of dying of anyone in the study, including people who had relatively little stress.
Now the researchers estimated that over the eight years they were tracking deaths, 182,000 Americans died prematurely, not from stress, but from the belief that stress is bad for you. (Laughter) That is over 20,000 deaths a year. Now, if that estimate is correct, that would make believing stress is bad for you the 15th largest cause of death in the United States last year, killing more people than skin cancer, HIV/AIDS and homicide. (Laughter)
You can see why this study freaked me out. Here I’ve been spending so much energy telling people stress is bad for your health.
So this study got me wondering: Can changing how you think about stress make you healthier? And here the science says yes. When you change your mind about stress, you can change your body’s response to stress.

 

previous: a. 先の，以前の、直前の
previous year: 前年
harmful: a. 有害な，害になる，害を及ぼす《to, for》
view: vt. 〜を（…と）見なす，考える《as》
estimate: vt. （〜であると）評価する，見積もる、概算する
prematurely: adv. 若くして；しかるべき時よりも早く；時期尚早に
belief: n. 信念，信じること，確信，信じること
estimate: n. 見積もり，推定，評価，判断
skin cancer: 皮膚がん
HIV: = human immunodeficiency virus ヒト免疫不全ウイルス，エイズウイルス
AIDS: = acquired immunodeficiency syndrome エイズ、後天性免疫不全症候群
homicide: n. 殺人（犯罪）
freak out:〈人〉をひどく心配にさせる、びくびくさせる
change one’s mind: 気［考え］が変わる
response: n. ［出来事に対する］反応；反響

 

解説

ストレスに対する自分の思いが変わると、ストレスに対する体の反応も変わるということが分かると、そのストレスと思っている状況も自分の思いが作っていると分かるのでしょう。

 

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