第31讲 情绪双刃剑—压力在线视频

你在生活中感到压力大吗
Do you feel stressed in your life?

当你说压力山大的时候是什么意思
What do you mean when you say you are very stressed?

压力大对你来说意味着什么
What does stress mean to you?

压力对应的英语单词是(stress)
stress means stress in English

在心理学中一般翻译成应激
Stress is usually translated into应激in psychology

指的是人对某种意外的环境刺激
which refers to the adaptive response process of people

所做出的适应性反应过程
to some unexpected environmental stimuli

也是一种情绪状态
and it is also an emotional state

意外的环境刺激叫作应激源
Unexpected environmental stimuli are called stressors

有的应激源来得很突然
Some stressors come suddenly

使我们处在短暂的
which make us in a state of temporary

高度唤醒状态中
high arousal

比如
For example

一辆汽车突然
a car suddenly rushes

向我们冲过来
towards us

或者老板给我们
or the boss arranges an

安排了一项紧急而又重要的任务
urgent and important task for us

这时
At this time

我们就处在急性应激状态中
we are in acute stress

有的应激源单独存在时
When a stressor exists alone

不会对我们有多大影响
it will not has much influence on us

但多种应激源持续影响我们
however, if many stressors continue to affect us

让我们长期处于唤醒状态
making us arousal for a long time

感到无法应对
and feel unable to deal with them

这时我们就处在慢性应激状态
then we are in chronic stress state

在生活中
In daily life

当我们说压力太大的时候
when we say that the pressure is too great

其实是说有太多压力源
we actually mean that there are too many stressors

使我们处于急性应激
which make us in the state of acute stress

或者慢性应激状态
or chronic stress

要想很好地处理应激
To deal with stress well

我们需要先了解应激的实质
we need to understand the essence of stress

20世纪20年代
In the 1920s

坎农发现
Cannon found that

当动物或人面对危险时
when animals or people faced danger

会产生一系列神经和腺体反应
they would produce a series of nerve and gland response

让身体做好战斗或逃跑的准备
to make the body ready for fight or escape

坎农把这种应激反应
Cannon called this kind of stress response

叫作战或逃反应
fight-or-flight response

这种反应的中心位于下丘脑
The center of this response is located in the hypothalamus

它能控制自主神经系统
which can control the autonomic nervous system

和垂体腺
and pituitary gland

来处理紧急事件
to deal with emergencies

所以下丘脑有时
so the hypothalamus is sometimes

又叫应激中心
called the stress center

在下丘脑的控制下
Under the control of the hypothalamus

自主神经系统
the autonomic nervous system

让我们呼吸加快 加深
makes us to speed up and deepen our breathing

心率提高 血管收缩
raise our heart rate, contract our blood vessels

血压上升
raise our blood pressure

让喉部和鼻腔的通道打开
open the channels of the throat and nose

让更多空气进入肺部
let more air enter the lungs

面部出现强烈的情绪表情
show strong emotional expressions on the face

胃部的消化功能暂时停止
and temporarily stop the digestive function of the stomach

自主神经系统还能促进
The autonomic nervous system can also promote

肾上腺素的分泌
the secretion of adrenaline

从而使脾脏产生更多红血球
so that the spleen produces more red blood cells

有助于伤口血液的凝固
which is conducive to the coagulation of the blood of the wound

使骨髓产生更多白细胞
the bone marrow produces more white blood cells

可以抵抗可能产生的感染
which can resist possible infection

使肝脏制造更多糖元
the liver produces more glycogen

为肌体提供能量
which provides energy for the body

在下丘脑的控制下
Under the control of the hypothalamus

垂体腺所分泌的促甲状腺激素
thyrotrophic hormone (TTH) secreted by the pituitary gland

会刺激甲状腺
will stimulate the thyroid gland

使机体获得更多可以利用的能量
and make the body obtain more energy available

垂体腺还分泌促肾上腺皮质激素
The pituitary gland also secretes adrenocorticotropic hormone (ACTH)

这种激素又叫应激激素
also known as stress hormone

能促进肾上腺皮质释放控制
which can promote the adrenal cortex to release hormone

新陈代谢的激素
to control metabolism

使肝脏释放更多的糖进入血液
and make the liver release more sugar into the blood

美国健康心理学家谢利·泰勒发现
Shelley Taylor, an American health psychologist

在应激状态下
found that females' responses

女性的反应和男性并不相同
to stress were not the same as males'

男性表现出战或逃反应
Men showed fight-or-flight response

而女性会产生照料和结盟反应
while women showed tend-and-befriend response

她们首先考虑孩子的需求
They care about their children's needs first

确保他们的安全
ensure their safety

还会和团体中有共同目标的成员结成盟友
and form allies with members of the group with common goals

从而减少对孩子的伤害
so as to reduce the harm to children

在急性应激状态下
In the state of acute stress

男性的战或逃反应
males' fight-or-flight response

或者女性的照料和结盟反应
or females' tend-and-befriend response

都提高了我们的祖先
all improve the possibility of our ancestors

在面对危险时能生存下去的可能性
to survive in the face of danger

所以具有重要的适应价值
so it has important adaptive value

但是现在
But now

我们的环境已经发生了很大变化
our environment has changed a lot

这些应激反应
these stress responses

已经不能完全适应我们现在的生活
can not fully adapt to our lives

比如 考试的时候
For example, we are in a state of stress

我们就处在应激状态
during the examination

这能让我们精力集中
which can make us concentrate

但我们没有必要
but we don't need to

去战斗或防御
fight or defend

所以呼吸加快
so accelerated breathing

血压上升
increased blood pressure

胃部消化功能停止
digestive function of stomach being stopped

肝脏制造更多糖元等等
liver making more glycogen etc

所有这些生理反应都没有任何价值
all have no value

却会影响我们正常应对考试
but will affect our normal response to the examination

再考虑另外一种情况
Consider another situation

如果并不强烈的应激源持续对我们产生影响
what happens to our bodies if less intense stressors

我们的身体会发生什么呢
continue to affect us?

20世纪30年代
In the 1930s

加拿大内分泌学家汉斯·塞里
Hans Selye, an endocrinologist from Canada

让实验动物承受若干伤害性事件
let experimental animals bear a number of harmful events

比如细菌感染 中毒 外伤
such as bacterial infection, poisoning, trauma

强制性束缚 热 冷等等
compulsory restraint, heat, cold and so on

来观察动物的反应
to observe the response of animals

结果发现
He found that

不同应激源所引发的
the physiological responses induced by different stressors

生理反应是相似的
were similar

他把这种反应叫作
which he called

一般适应综合征
general adaptation syndrome (GAS)

包括三个阶段
including three stages

首先是报警阶段
The first stage is alarm

这个阶段时间很短暂
This is a very short period of time

身体产生生理唤醒
in which the body produces a physiological arousal

为有力的行动做好准备
that is ready for strong action

如果应激源持续存在
If stressors persist

身体就进入抵抗阶段
the body enters resistance stage

这是一个中等的唤醒状态
This is a moderate arousal state

有机体可以忍耐
and the organism can tolerate

并抵抗长时间的应激带来的衰弱效应
and resist the debilitating effect brought by long-term stress

如果应激源持续时间足够长
if the stressors last long enough

或者足够强
or strong enough

身体的资源将会耗尽
the body's resources will be exhausted

就进入衰竭阶段
and it will enter the stage of exhaustion

由于促肾上腺皮质激素分泌的持续增加
Due to the continuous increase of adrenocorticotropic hormone secretion

免疫系统将受到损害
the immune system will be damaged

心理学家认为
Psychologists believe that

有些曾经让医生感到困惑的疾病
some diseases that have puzzled doctors

其实是心身失调
are actually psychosomatic disorders

是由慢性应激所带来的
which are caused by the damage of the immune system

免疫系统受损导致的
caused by chronic stress

生理应激反应通常是
Physiological stress is usually

自动的 可预期的
automatic and predictable

无法用意识加以控制
which can not be controlled by consciousness

但心理反应却是习得的
But psychological response is acquired

一定程度上依赖于
which depends on the explanation of

对于世界的解释
the world to a certain extent

第一类带来心理应激反应的
The first kind of stressors are

应激源是生活中的重大事件
the important events in life

这些事件不管是负性的
Whether these events are negative

比如失去工作
such as the loss of work

家庭成员死亡
the death of family members

还是正性的
or positive

比如结婚 取得成就
such as marriage, achievement

都会对人们的生活产生重大影响
will have significant impacts on people's lives

心理学家用 社会再适应量表
Psychologists use the Social Readjustment Rating Scale (SRRS)

测量这些生活事件对我们的影响
to measure the impacts of these life events on us

量表里面列举了43项生活事件
43 life events are listed in the scale

每个生活事件都有一个再适应的值
and each life event has a readjustment value

即生活变化单位
namely life change units (LCUS)

某个人在一年内
The total value of a person's

生活变化单位 的总值
"life change unit" in a year represents the impacts of life events

就代表了生活事件对心理和生理健康的影响
on mental and physical health

心理学家发现
Psychologists have found that

生活变化单位的值越高
the higher the value of the units of change in life

生病的次数就越多
the more often people get sick

第二类是灾难性和创伤性事件
The second is catastrophic and traumatic events

比如强暴 车祸 地震
For example, rape, car accidents, earthquakes

这些事件无法控制 无法预测
These events are uncontrollable, unpredictable

能对人产生巨大影响
and have huge impacts on people

最典型的后果是
The most typical consequence is

创伤后应激障碍
post-traumatic stress disorder (PTSD)

表现为不断以
which is manifested as repeated experiences

闪回或噩梦的形式
of traumatic events in the form

重复体验创伤性事件
of flashbacks or nightmares

患者对日常生活感情麻木
Patients are numb to their daily life

感觉和他人很疏远
and feel alienated from others

比如 李安导演的电影
For example in Ang Lee's movie

比利·林恩的中场战事 中
"Billy Lynn's Long Halftime Walk"

比利·林恩就不断以闪回的形式
Billy Lynn constantly experiences his tension

体验他在伊拉克战场上的紧张感
in Iraq in the form of flashbacks

另外
In addition

来自健康 社会
chronic stressors from health social

和环境事件的慢性应激源
and environmental events

比如经济条件 塞车
such as economic conditions

环境污染 噪声等等
traffic jams, environmental pollution, noise, and so on

以及日常生活中的小挫折
as well as small setbacks in daily life

比如家庭中的小争吵
such as small quarrels in the family

人际关系不好
bad interpersonal relationships

担心自己太胖
worrying about being too fat

物价上涨 事务繁忙等等
rising prices, busy affairs and so on

都会对我们产生持续影响
will have continuous impacts on us

让我们处于慢性应激状态
leaving us in a state of chronic stress

从而出现健康问题
thus leading to health problems

好 今天的内容就讲完了
OK, that's all for today

现在回顾一下主要内容
Now let's review the main content

压力又叫应激是一种适应性反应过程
Stress is an adaptive response process

也是一种情绪状态
and an emotional state

在急性应激条件下
Under the condition of acute stress

男性会产生战或逃反应
males will show fight-or-flight response

女性会产生照料和结盟反应
while females will show tend-and-befriend response

慢性应激条件下
Under the condition of chronic stress

我们会产生一般适应综合征
we will have general adaptive syndrome

在心理应激反应条件下
Under the condition of mental stress

生活中的重大事件
major events

灾难性和创伤性事件
catastrophic and traumatic events in life

以及环境中的其他慢性应激源
other chronic stressors in the environment

日常生活中的小挫折
and small setbacks in daily life

都会对我们产生影响
will affect us

下次课你将了解到
Next time you will learn

我们应该如何处理
how to deal with

这些压力相关问题
these stress-related issues

好 下次再见
OK, See you next time