你好，欢迎和我一起学习压激。 Welcome to study stress with me.
在此之前，我想给你介绍一位中国古代著名的将军 Before that I'd like to introduce a famous Chinese general to you
他的名字叫李广。 whose name was Li Guang.
这里有一个关于他的故事 Here's a story about him.
两千多年前, 2000 years ago,
一个月黑风高的夜晚， on a dark and moonless night,
将军外出巡逻， the general went out to petrol.
突然，林中刮起一阵邪风 Suddenly, the grass swayed with a gust of wind.
貌似有一只老虎潜伏在草丛中， He thought it was a tiger crouching in the grass,
将军吓出一身冷汗， Scared to death,
用尽全力向老虎射出一箭。 he shot an arrow at the tiger with all his strength.
第二天天亮，将军回去收获自己的猎物。结果惊奇地发现， The next day he tried to find the tiger. To his surprise,
潜伏在草丛中的并不是老虎，只是一块巨石而已。 it was not a tiger instead of a rock,
而他的箭深深地射入了岩石。有趣的是， and his arrow was shot into the rock deeply.The interesting thing is
之后，他试图再次把箭射进岩石 after that he attempted to shoot the arrow into the rock again;
然而 However,
不管他怎么努力 no matter how hard he tried,
再也做不到了。 he could not make it any more.
回想我自己的经历， Reflecting myself,
也有过类似的情况。 I had a similar experience.
当我还是个中学生的时候 When I was a middle school student,
我参加了一个数学竞赛。 I attended a mathematical competition.
有道题目很难 one of the problems
有道题目很难 was very difficult,
不过在比赛中我不费吹灰之力解决了它。 but I resolved it with no sweat in the competition.
然而 However,
比赛结束后 after the competition,
我无论如何也做不出来了。 I was unable to figure it out any more.
直到看到答案才想起来，比赛中就是用的这种方法。 I totally could not recall the method I had used in the competition until I checked the answer.
从这些故事 From these stories,
你可以看到，特殊情况可以激发人的潜力， you can see special situation may arouse people's potential and help them accomplish the things
帮助他们完成不可能的任务 they cannot make it in a normal state.
让我们想象一些其他的情况。 let's imagine several other situations.
第一个场景，这学期就要结束了 The first one, the end of this semester was coming
但是你从来没有意识到这点。期末考试来了，你才发现你没有时间复习功课。 but you had never been aware of that. When the final examination came, you found you had no time to go over your lessons.
为了通过考试，你做出了鲁莽的举动，考试作弊。 In order to pass the examination, you made a reckless move, cheating on the exam.
现在请想象一下 Now please imagine this.
如果你考试作弊被监考官抓住的话 If you were caught by the supervisor while cheating on the exam
你会有什么反应? what would be your responses?
首先 First of all,
你心脏加速 your heart was racing,
一通狂跳 it beat violently.
几乎要从嗓子眼蹦出来。 almost jumped out of your throat.
这是循环系统的反应。 That is a response of circulatory system.
那皮肤呢? What about the skin?
你的脸变白了，像鬼一样。 Your face turned white like a ghost.
你的手变得冰冷，冒汗。 Your hands became cold and sweaty.
他们抖得很厉害 They were trembling so violently,
完全不受你控制。 absolutely out of your control.
对于呼吸系统 For respiratory system,
你呼吸得比平时更深更快。 you breathed deeper and faster than usual.
就中枢神经系统而言， In terms of central nervous system,
你的反应完全不像正常的自己。当考官试图保留你作弊的证据时 you acted totally unlike yourself. when the supervisor tried to keep the evidence of your cheating,
你像老虎一样和她打架 you fought with her like a tiger.
事实上，在危险中选择战斗还是逃跑， As a matter of fact fight or flight response in danger
是人类的基本反应 is the basic responses for human beings
可以追溯到 which can be traced back to
10万年前。 100 thousands years ago.
这种反应在人类的生存中 It made great sense
具有重要意义。 in humans' survival.
第二种情况就不那么紧急了。你和你女朋友在一起已有很长一段时间， The second situation is not so emergent. Being with your girlfriend for a long time,
她的父母想见你。而你已经知道他们对你的家庭条件不很满意。 her parents wanted to meet you. And you had already known they were not satisfied with your family background.
你非常爱你的女朋友。 You loved your girlfriend so much.
你害怕失去她 You are afraid of losing her,
那么在这种情况下你会怎么反应呢? Then what would be your responses in this case?
那天我应该穿什么？ What should I wear at that day?
我应该买什么礼物？ What gifts should I buy?
如果他们不喜欢我怎么办?这样的问题让你很困扰。 What if they don't like me? Questions like that bothered you so much.
在教室里，你无法集中精力在书本上。 In the classroom, you could not focus on the books.
你满脑子想的都是你女朋友的父母。 Your girlfriend's parents had occupied your brain.
即使倒在床上， Even in the bed,
你也无法休息 you could not have a rest,
你辗转反侧 You tossed
翻来覆去 and turned
无法入睡。 and couldn't fall asleep.
因为你女朋友的父母 Thanks to your girlfriend's parents,
你饱受失眠之苦 you're suffering from insomnia.
睡眠并不是你失去的唯一东西。你没胃口，也没好脾气。 Sleep was not the only thing you had lost. You lost your appetite and your temper also.
在高压下 Usually Under high pressure
人们往往没有胃口，吃得很少。 people had no appetite and ate very little.
此外 Furthermore,
情绪高压使你从一个温和的人变成了一个易怒的人。 high pressure had turned you from a gentle man to an irritable man.
你焦虑不安;很容易大发雷霆。 You were anxious and fretted; very easy to burst into a rage.
这是我们对心理因素的一般反应 These are our general responses to psychological factors.
那物理因素呢 What about the physical factors?
炎热的天气可能是最严重的 Hot weather might be the most.
我称之为外部环境因素 I call my external environmental factors,
这可能会影响我们 which may affect us,
至少对我来说是这样 at least for me.
湿毁了我杯子上的几天男 the wet ruins some days on my mug male.
我在昆明长大 I grew up in Kunming
但在长沙上大学 but studied medicine in Changsha
那里以恶劣的天气而闻名， which is famous for its bad weather,
中国四大火炉之一。 one of the top 4 hottest cities in China.
在那些炎热的夏天 In those hot summers
我的心怦怦直跳 My heart was pounding,
我使劲地呼吸 and I made a great effort to breathe.
整天精疲力竭，昏昏欲睡。 It made me exhausted and drowsy all day long.
你知道低温和高温都会加速新陈代谢 You know both low and high temperature increases the rate of metabolism,
加速的新陈代谢会使你筋疲力尽。 Increased metabolism rate may exhaust you.
这就是为什么甲状腺机能亢进症患者会有疲劳感 That's why patients with hyperthyroidism had a feeling of fatigue.
实际上 Actually,
我觉得我的新陈代谢 I felt metabolism
我觉得我的新陈代谢完全是一团混乱，让人抓狂。 in my body was totally a mess that drove me crazy.
不只是我，大多数人在炎热的天气都会变得烦躁不安。 Not only me, did most people in hot weather get fidgety.
奇怪的是 The strange thing was,
我们白天昏昏欲睡 we were drowsy in the daytime
但晚上却难以入睡 but had difficulty of falling asleep at night.
最后一条，我们在冬天食欲旺盛，到了炎热的夏天就没了胃口。 At last we had an enormous appetite in winter and lost it during hot summer.
在体内刺激方面 In terms of internal factors,
你已经学过缺氧，知道缺氧 you studied hypoxia and learned hypoxia
诱发心跳加速,肺通气增加 induces tachycardia, hyperventilation
和烦躁不安。 and agitation.
你也学了休克， And you also have studied shock.
休克患者表现为心动过速， Patients in shock show tachycardia,
肺通气增加，皮肤又白又冷又湿。 hyperventilation and white cold clammy skin as well.
从上面的分析 From the analysis above,
我们可以得出一个结论。不同的刺激，不管是 we can draw a conclusion. Different kinds of factors no matter
心理刺激或物理刺激，来自外部环境或内部环境， psychological factors or physical factors , from external environment or internal environment .
在应激中都会产生非常相似的身体反应。 initiate very similar responses in stress.
因此，应激被定义为机体产生的非特异性反应 Because of that Stress can be defined as the nonspecific general responses of the body
以对抗来自外部或内部环境的各种刺激 against the various stimuli from external or internal environment
以及社会或心理刺激。 and social or psychological factors.
这些可导致应激反应的来自体外环境 The stimuli from external
或内环境的刺激，称为应激原。 or internal environment which induce stress are termed stressor.
应激原是指外界环境或机体内部引起应激反应的刺激因子。 Stressor refers to the stimuli or agents from external environment or within individual that induce stress response.
根据它们的起源 According to their origins,
应激原可分为三类。 stressors are divided into three general classes.
第一种是心理和社会因素，比如见女朋友父母的焦虑， The first type is Psychological and social factors, like anxiety of meeting your girlfriend's parents,
害怕在考试中被抓住的恐惧， terror of being caught in the examination,
亲密的家庭成员或朋友的死亡， death of a close family member or friend,
学习和工作压力大。 and high pressure from study or work.
第二种是外部环境因素， The second type is external environmental factors,
比如热，毒素，药品 like heat, toxin, drug
细菌等等。 the bacteria.
第三类是来自个体内环境的变化，如休克、缺氧和器官功能障碍。 The third type is Factors from individual internal environment, like shock, hypoxia, and organ dysfunction.
总之,任何刺激 Anyway, any stimulus
只要强大到足以扰乱我们的内部环境，都可以成为应激原。 which is strong enough to disturb our internal environment can be stressor.
与应激原相比, Compared with stressor,
应激的分类有点复杂。 the category of stress is a little bit complex.
很显然 Apparently,
应激对李广和我都是有益的。 stress to Li Guang and me is beneficial.
我们完成了在正常状态下无法做到的事情 we accomplished the things we could not manage to do in a normal state.
这类应激叫做良性应激。 This kind of stress is called eustress.
一些温和的、短暂的、可控的应激可以被视为对情绪和智力成长和发展有利的积极刺激， Some mild, brief, and controllable periods of stress could be perceived as positive stimuli to emotional and intellectual growth and development,
这类应激就叫良性应激。 which was termed eustress.
良性应激 Eustress stress
发生于当你的压力足够大，足以激励你行动起来完成任务时。 occurs when your level of stress is high enough to motivate you to move into action to get things accomplished.
通常良性应激也被称为生理应激。 Usually, eustress can be also called Physiological Stress.
事实上 In fact,
一定程度的压力对积极健康的生活是必要的。因为它能提高精神和身体的警觉性 a certain degree of stress is necessary for an active and healthy life. Because It increases mental and physical alertness
从而增强预防疾病的能力。 and then enhances certain ability to protect from disease.
例如 For example,
在休克实验中 in the experiments of shock,
大出血 with a massive hemorrhage,
使家兔的心率明显加快，血管明显收缩， the heart rate of the rabbit increased and its blood vessels constricted significantly
这就是为什么休克的兔子皮肤苍白湿冷。 that's why rabbit in shock showed white and cold skin.
通过这种代偿，兔子的血压在开始时迅速下降， With this compensation the blood pressure of the rabbit dropped quickly at beginning
但很快就回升起来了。 but rose up soon after.
受益于此，血液流向大脑和心脏，使最重要的器官供血能够得到维持。 Benefiting from that blood flow to the most important organs like brain and heart was maintained.
你还记得这种现象背后的原理吗?交感兴奋。 Do you still remember the mechanism behind it? Sympathetic activation.,
研究显示，如果没有交感神经的兴奋， According to the research, without sympathetic activation,
15%-20%的失血即可在30分钟内导致死亡 15%-20% blood loss would lead to death within 30 minutes
而在交感神经激活时 whereas with sympathetic activation
少于30%-40%的失血，是不会在如此短的时间内导致死亡的。 less than 30%-40% blood loss would not lead to death in such a short time.
所以在大多数情况下 So in most cases,
应激对我们有好处。 stresses do good to us.
他们是良性应激。 They are eustress.
然而 However,
我们并不总是从应激中受益。至少对马修·埃蒙斯来说， we are not always benefit from stress. At least for Matthew Emmons,
应激这件事有些伤感。 it is somewhat melancholy
在2004年雅典奥运会50米步枪三姿决赛中， 2004，Athens Olympic Games, in the 50-meter three-position rifle final,
到第九发子弹时，埃蒙斯已经领先对手三分 leading by three points at the ninth shot
赢得冠军几乎板上钉钉。此时埃蒙斯开了最后一枪，打出了10.6环。 he almost could win the champion with no doubt. Emmons fired his last shot and hit 10.6.
打得非常漂亮。 It was a nice shot,
但问题是，他瞄准的是另一名运动员的靶。最后一发得了零分。 but The problem was he fired at another athlete's target and got a zero.
最后，埃蒙斯跌到了第八位 Finally Emmons dropped down to eighth spot
和奥运冠军失之交臂。 and missed Olympic champion.
2008年，北京奥运会同一项目，在最后一枪之前， 2008, Beijing Olympics, in the same event, before the last shot,
他领先了近4分 he was nearly four points ahead.
然而，最后一枪只打了4.4环。 but his last shot only got 4.4.
令人难以置信，埃蒙斯又一次错失奥运冠军。 Unbelievably, Emmons missed Olympic champion again.
2012年伦敦奥运会 two thousand and twelve London Olympic Games.
埃蒙斯的最后一枪使他与银牌擦肩而过。 his last shot made him miss the silver medal.
最后一发是埃蒙斯的噩梦。 The last shot was Emmons' nightmare.
在这个例子里， In this case,
应激对埃蒙斯而言显然是不利的。 stress to Emmons apparently is not beneficial.
这样有害的应激往往会扰乱身心的平衡， Harmful stress like that tends to disturb the balance of body and mind.
即所谓的劣性应激。 That is called distress.
劣性应激是指严重的、长期的、无法控制的、对健康造成破坏的应激。 Distress refers to the severe, protracted and uncontrolled stress that was disruptive to health.
当应激水平太高时，往往发生劣性应激， Distress occurs when your level of stress is too high
身体和/或心理开始对应激产生消极的反应。 and your body and/or mind begin to respond to the stressors negatively.
劣性应激也称为病理性应激。 Distress is also called Pathological Stress.
生理性应激对健康有益 Physiological stress is beneficial to health.
然而 However,
过度或长时间的应激反应是有害的，可能导致疾病。 Excessive or prolonged stress response will be harmful and may result in disease.
这就是病理性应激。 That is Pathological Stress.
以上分类是基于应激的后果。根据应激原的特点，应激还可分为心理性应激和躯体性应激。 These categories are based on the consequences of stress. Based on the characteristic of stressor, stress can be divided into Psychological Stress and Physical Stress.
心理性应激是由社会或心理因素引起的，躯体性应激是由外部或内部环境因素引起的。 Psychological Stress is induced by social or psychological factors and Physical Stress is induced by the factors from external or internal environment.
11月第4个周四是美国的感恩节。 The coming November 22nd is Thanksgiving Day in America.
在感恩节那天，烤火鸡是传统主菜。 On that day roast turkey is the traditional main course.
毫不奇怪这个特别的日子会引起火鸡的应激反应。 So it's no wonder why this particular day will provoke these turkeys' Stress.
他们的应激属于心理性应激， Their stress belongs to Psychological stress
因为是由心理因素诱发的——对死亡的恐惧。 for which is induced by Psychological factor, dread.
另一种情况是，在精神压力大的情况下，有些人会诉诸酒精。 Another situation, under high mental pressure, some people resort to alcohol.
酒精可以帮助人们暂时忘记他们的烦恼，但要小心，作为一种化学因素， Alcohol helps people forget their trouble transiently but be cautious, as a chemical factor,
过量的酒精会导致应激。 too much alcohol induces stress itself.
这是另一种应激，躯体性应激。 That is the other kind of stress, physical Stress.
躯体性应激通常是由物理、化学因素或生物因素引起的。 Physical stress is usually induced by physical and chemical factors or biological factors.
总之 In conclusion,
濒死的感觉会给这些火鸡带来心理性应激，然后化学因素——酒精又给它们带来了躯体性应激。 feeling of impending death causes psychological stress to these turkeys, and then the chemical, alcohol causes physical stress to them furthermore.
最后， Well,
让我们回顾一下这部分的要点。 have a look at the points of this part