1.11 (V) Stress 1.11 (V) Spannung 1.11 (V) Stress 1,11 (V) Tensión 1,11 (V) Contrainte 1.11 (V) ストレス 1.11 (V) 스트레스 1,11 (V) Įtampa 1,11 (V) Spanning 1.11 (V) Estresse 1,11 (V) Напряжение 1.11 (V) Stres 1,11 (V) Stres 1.11 (V) 应力 1.11 (V) 应力

[MUSIC] Stress, stress, stress. [音乐] 压力，压力，压力。 We seem to read about stress everywhere, and more and more, it's seen as a factor in our health, affecting body, mind, and brain. So in this talk, we're going to spend a little time on stress, its positive and more difficult sides, and what to do to tame it. Итак, в этом выступлении мы посвятим немного времени стрессу, его положительным и более трудным сторонам, а также тому, как его укротить. This will dovetail with a lot of the other talks on our MOOC because stress is one of the newer kids on the block, and we need to know a lot about it to promote our well being and flourishing. Dies wird sich mit vielen anderen Vorträgen in unserem MOOC verzahnen, denn Stress ist eines der neueren Themen, und wir müssen viel darüber wissen, um unser Wohlbefinden und unser Gedeihen zu fördern. Esto encajará con muchas de las otras charlas en nuestro MOOC porque el estrés es uno de los niños más nuevos en el bloque, y necesitamos saber mucho al respecto para promover nuestro bienestar y prosperidad. Isso se encaixará em muitas outras palestras em nosso MOOC porque o estresse é uma das crianças mais novas do bloco, e precisamos saber muito sobre isso para promover nosso bem-estar e florescimento. The whole idea comes out of notions from last century, that human beings, like other animals, like to operate within a comfortable zone a lot of the time. Die ganze Idee geht auf Vorstellungen aus dem letzten Jahrhundert zurück, wonach sich der Mensch, wie andere Tiere auch, die meiste Zeit in einer bequemen Zone bewegt. Toda a ideia vem de noções do século passado, de que os seres humanos, como outros animais, gostam de operar dentro de uma zona confortável a maior parte do tempo. Nowadays, we call that our window of tolerance. Heutzutage nennen wir das unser Fenster der Toleranz. Hoje em dia, chamamos isso de nossa janela de tolerância. We don't mind getting towards the edge of the zone for a little while. Es macht uns nichts aus, uns für eine Weile an den Rand der Zone zu begeben. Não nos importamos de chegar ao limite da zona por um tempo. For example, we can enjoy getting excited, a little anxious, a little angry, or a little scared, if it's in a good and safe enough cause. Wir können uns zum Beispiel freuen, wenn wir aufgeregt, ein wenig ängstlich, ein wenig wütend oder ein wenig verängstigt sind, wenn es sich um eine gute und sichere Sache handelt. Most people might enjoy something like getting excited about the outcome of the footy match, that's what Australian's call football, or in a ball game, and getting terrified in a safe way, by the ride on, say, a roller coaster. La mayoría de la gente puede disfrutar algo como emocionarse con el resultado de un partido de fútbol, así lo llaman los australianos fútbol, o en un juego de pelota, y aterrorizarse de una manera segura, por ejemplo, en una montaña rusa. However, part of our eagerness to do these things is we know that they're mostly safe for the majority. Sin embargo, parte de nuestro afán por hacer estas cosas es que sabemos que en su mayoría son seguras para la mayoría. And the feelings and body sensations will settle safely, and we will feel back to normal some time not too long after the game, or the big day out at the amusement park. Und die Gefühle und Körperempfindungen werden sich sicher beruhigen, und wir werden uns irgendwann, nicht allzu lange nach dem Spiel oder dem großen Tag im Vergnügungspark, wieder normal fühlen. Y los sentimientos y las sensaciones corporales se asentarán de forma segura, y nos sentiremos de vuelta a la normalidad poco tiempo después del partido o del gran día en el parque de atracciones. When we get out of our comfort zone, the stress begins to dramatically rise, and then we find situations distressing. Wenn wir aus unserer Komfortzone herauskommen, steigt der Stress dramatisch an, und wir empfinden Situationen als belastend. Cuando salimos de nuestra zona de confort, el estrés comienza a aumentar dramáticamente y entonces nos encontramos con situaciones angustiosas. We can notice changes in our body like pulse rate rising uncomfortably, blood pressure escalating, or we feel distressing levels of emotion. Podemos notar cambios en nuestro cuerpo, como un aumento incómodo del pulso, un aumento de la presión arterial o sentimos niveles angustiosos de emoción. At even more extreme levels, we can begin to feel frozen or trapped, or even disconnect or dissociate. In noch extremeren Fällen können wir anfangen, uns wie eingefroren oder gefangen zu fühlen, oder uns sogar abkoppeln oder dissoziieren. En niveles aún más extremos, podemos comenzar a sentirnos congelados o atrapados, o incluso desconectarnos o disociarnos. Then, we need to use ways to calm back down and feel more comfortable. Most of us do this best by using soothing from others and ways we've learnt through life to calm down. La mayoría de nosotros hacemos esto mejor usando el consuelo de los demás y las formas que hemos aprendido a lo largo de la vida para calmarnos. After particularly stressful events or periods, we may even need a solid period of rest and recovery. We don't always make time for that in our busy modern lives. Positive psychiatry talks about using ways to settle that promote our well being and don't hurt us. In der positiven Psychiatrie geht es darum, Wege zu finden, die unser Wohlbefinden fördern und uns nicht schaden. So, using our connecting conversations with others, good exercise, that mindfulness, meditation, breathing to calm down, rather than drugs or alcohol, just as an example. Entonces, usar nuestras conversaciones de conexión con otros, buen ejercicio, atención plena, meditación, respiración para calmarse, en lugar de drogas o alcohol, solo como un ejemplo. When we can't manage the high stress, it can begin to do damage to our well being and become traumatic, meaning that our normal coping is overwhelmed. Cuando no podemos manejar el alto estrés, puede comenzar a dañar nuestro bienestar y volverse traumático, lo que significa que nuestro afrontamiento normal se ve abrumado. The good news is that even here we can often recover, and often become more resilient in the process. La buena noticia es que, incluso aquí, a menudo podemos recuperarnos y, a menudo, volvernos más resistentes en el proceso. At other times, cumulative or overwhelming stress is traumatic. En otras ocasiones, el estrés acumulativo o abrumador es traumático. And then we need strong pathways to recovery, and what's called post-traumatic growth. Y luego necesitamos caminos firmes hacia la recuperación y lo que se llama crecimiento postraumático. That's where we grow as a result of difficult circumstances. Just to be clear, stress is not just all in the mind. Our bodies really feel it. And too much stress can contribute to many illnesses in times when mental health breaks down. Stress triggers inflammation for example, and cumulative stress can literally become disorganizing for our mental and physical life. El estrés desencadena la inflamación, por ejemplo, y el estrés acumulado puede, literalmente, desorganizar nuestra vida mental y física. So, learning to manage it becomes a keystone of our well being and health. Stress regulation and stress management are essential part of positive psychology and positive psychiatry. Today, we think of it as a hierarchy of stress management at the top of those strategies that really help us connect to ourselves and others. And help our brains, bodies, minds reconnect, and be restored and nourished after stress. Stephen Porges, a psychiatrist in the US, has been describing that we have a social nervous system, evolved to manage stress best via our social connections. So at the top of the hierarchy for managing stress are the ways we connect and calm and soothe each other in relationships and connective conversations. Our facial expression, and our capacities to speak and use body language, have actually developed in evolution to help this process. For example, we really value and feel better when somebody shows, by expression and gesture, that they get us and what we're talking about. We begin to calm down. We feel really good after a shared laugh or occasionally a shared cry, and the sharing is the connecting that actually nourishes a part of our nervous system called the parasympathetic nervous system. We hear a lot about the sympathetic nervous system, the so-called fight and flight system. Escuchamos mucho sobre el sistema nervioso simpático, el llamado sistema de lucha y huida. And people have known for a long time that the sympathetic nervous system connects with our immediate response to high stress, and we see it at work in the innovation of heart and blood vessels. Y la gente ha sabido durante mucho tiempo que el sistema nervioso simpático se conecta con nuestra respuesta inmediata al alto estrés, y lo vemos en funcionamiento en la innovación del corazón y los vasos sanguíneos. It makes our pulse rate and our blood pressure go up like the accelerated pedal of a car. However, our rest and digest and restore system is the parasympathetic system. It works in our gut and our digestive system. Funciona en nuestro intestino y nuestro sistema digestivo. It has connections like a brake to our heart. Tiene conexiones como un freno a nuestro corazón. It powers up all of those muscles of facial expression that we were just talking about. So the social soothing comes from parasympathetic input. Entonces, el calmante social proviene de la entrada parasimpática. Some of it's from fast-talking nerves covered in a substance called myelin. Parte de esto proviene de nervios que hablan rápido cubiertos de una sustancia llamada mielina. And they connect upwards to the most important conscious thinking parts of our brain, and to many systems. However, we also have parasympathetic input from an older nervous system with fibers that are unmyelinated. They move slower but deeper, and are responsible for some of those deep feelings in our middle when we are stressed and distressed. Se mueven más lento pero más profundo, y son responsables de algunos de esos sentimientos profundos en nuestro medio cuando estamos estresados y angustiados. The terrible deep feeling of grief, for example. El terrible y profundo sentimiento de pena, por ejemplo. When stress really overwhelms us, we can get in to that older parasympathetic state of withdrawal, when the older parasympathetic system is dominating. Cuando el estrés realmente nos abruma, podemos entrar en ese antiguo estado parasimpático de retraimiento, cuando domina el antiguo sistema parasimpático. In that state, we need to slow down, take it easy, and warm up. En ese estado, debemos reducir la velocidad, tomarlo con calma y calentar. Sometimes literally, sometimes emotionally. A veces literalmente, a veces emocionalmente. Take time, get good care to recover. Tómese su tiempo, obtenga buenos cuidados para recuperarse. After a period of more active symptoms of illness for example, whether mental or general medical, some people find they have a period of deep fatigue where they need to take things more slowly to restore energy and come back to their normal selves. Después de un período de síntomas más activos de una enfermedad, por ejemplo, ya sea mental o médica general, algunas personas descubren que tienen un período de fatiga profunda en el que necesitan tomar las cosas con más calma para recuperar la energía y volver a su estado normal. These days then, with a little science to back up the art of relaxation and stress relief, we encourage people to find the ways to calm down and to find stress and stress management strategies that work for them. Meditation and mindfulness are powerfully effective, and they seem to offer a space to connect to ourselves, and literally help us to connect our body, brain, mind. However, do take lots of social soothing. Don't be afraid to get fit and busy, for example, with exercise, which uses the sympathetic system wisely. No tenga miedo de ponerse en forma y ocupado, por ejemplo, con el ejercicio, que utiliza el sistema simpático sabiamente. But also watch when the older, deeper system, your gut, is telling you that you're very tired or overwhelmed, and need to slow down and really rest and restore in quiet ways. Hopefully you're going to tune in to other talks which cover stress management through great strategies like relaxation, mindfulness, exercise, creativity, and play. I love to use many of them. Find what works for you and use them daily, and help your kids and those you care for to find their favorite ways. Encuentre lo que funciona para usted y úselo a diario, y ayude a sus hijos y a sus seres queridos a encontrar sus formas favoritas. So, as we learn to surf our stress, we get stronger. Entonces, a medida que aprendemos a superar nuestro estrés, nos hacemos más fuertes. Flexibility fosters resilience and highly connected minds and bodies, and our flourishing. La flexibilidad fomenta la resiliencia y mentes y cuerpos altamente conectados, y nuestro florecimiento. [MUSIC]