引言：如何看待压力至关重要

高压提高了43%的死亡风险……Keller, Abiola, Kristen Litzelman, Lauren E. Wisk, et al.(2011). “Does the Perception That Stress Affects Health Matter? The Association with Health and Mortality.” Health Psychology 31, no. 5: 677–84.

对于衰老持积极态度的人……Levy, Becca R., Martin D. Slade, Suzanne R. Kunkel,and Stanislav V. Kasl. “Longevity Increased by Positive Self-Perceptions of Aging.” Journal of Personality and Social Psychology 83, no. 2(2002): 261–70.

与此呈鲜明对比的是，60%……Barefoot, John C., Kimberly E. Maynard, Jean C. Beckham, Beverly H. Brummett, Karen Hooker,and Ilene C. Siegler. “Trust, Health, and Longevity.” Journal of Behavioral Medicine 21, no.6 (1998): 517–26.

特别骇人的图片……Hansen, Jochim, Susanne Winzeler, and Sascha Topolinski.“When the Death Makes You Smoke: A Terror Management Perspective on the Effectiveness of Cigarette On-Pack Warnings.” Journal of Experimental Social Psychology 46, no. 1 (2010): 226–28.

在加利福尼亚大学……一项研究中……Major, Brenda, Jeffrey M. Hunger, Debra P. Bunyan, and Carol T. Miller. “The Ironic Effects of Weight Stigma.” Journal of Experimental Social Psychology 51 (2014): 74–80.

然而，当被放进科学实验时……Peters, Gjalt-Jorn Ygram, Robert A.C. Ruiter, and Gerjo Kok. “Threatening Communication: A Critical Re-Analysis and a Revised Meta-Analytic Test of Fear Appeal Theory.” Health Psychology Review 7, sup. 1 (2013): S8–S31. Peters, Gjalt-Jorn Y., Robert A.C. Ruiter, and Gerjo Kok. “Threatening Communication: A Qualitative Study of Fear Appeal Effectiveness Beliefs Among Intervention Developers, Policymakers, Politicians, Scientists, and Advertising Professionals.” International Journal of Psychology 49, no. 2 (2014): 71–79.

01　思维转换：秉持平衡的压力观念，以积极的情绪应对挑战

“想想就能减肥”和“相信健康即会健康”…… Crum, Alia J., and Ellen J. Langer.“-Mind-Set Matters: Exercise and the Placebo Effect.” Psychological Science 18, no. 2 (2007): 165–71.

克拉姆接下来足以上媒体头条的研究……Crum, Alia J., William R. Corbin, Kelly D. Brownell, and Peter Salovey. “Mind over Milkshakes: Mindsets, Not Just Nutrients, Determine Ghrelin Response.” Health Psychology 30, no. 4(2011): 424–29.

克拉姆最近的研究……Crum, Alia J., Modupe Akinola, Ashley Martin, and Sean Fath.“Improving Stress Without Reducing Stress: The Benefits of a Stress Is Enhancing Mindset in Both Challenging and Threatening Contexts.”Manuscript unpublished, in progress (2015). Data partially presented at: Martin, A.M., Alia J. Crum, and Modupe A. Akinola. “The Buffering Effects of Stress Mindset on Cognitive Functioning During Stress.” Poster presented at the 2014 Society for Personality and Social Psychology Conference, Austin, Texas.

与之相反，高水平的DHEA……Boudarene, M., J.J. Legros, and M. Timsit-Berthier. “[Study of the Stress Response: Role of Anxiety, Cortisol, and DHEAs].” L’Encephale 28, no. 2 (2001): 139–46.

它能预测哪些大学生……Wemm, Stephanie, Tiniza Koone, Eric R. Blough, Steven Mewaldt, and Massimo Bardi. “The Role of DHEA in Relation to Problem Solving and Academic Performance.” Biological Psychology 85, no. 1(2010): 53–61.

在军事生存训练中……Morgan, Charles A., Steve Southwick, Gary Hazlett, Ann Rasmusson, Gary Hoyt, Zoran Zimolo, and Dennis Charney. “Relationships Among Plasma Dehydroepiandrosterone Sulfate and Cortisol Levels, Symptoms of Dissociation, and Objective Performance in Humans Exposed to Acute Stress.”Archives of General Psychiatry 61, no. 8 (2004): 819–25. See also Rasmusson, Ann M., Meena Vythilingam, and Charles A. Morgan III. “The Neuroendocrinology of Posttraumatic Stress Disorder: New Directions.” CNS Spectrums 8, no. 9(2003): 651–67.

成长指数甚至能预测……Cicchetti, Dante, and Fred A. Rogosch. “Adaptive Coping Under Conditions of Extreme Stress: Multilevel Influences on the Determinants of Resilience in Maltreated Children.” New Directions for Child and Adolescent Development 2009, no. 124(2009): 47–59. For an excellent introduction to the concept of mindsets, see Dweck, Carol. Mindset: The New Psychology of Success. Random House LLC, 2006.

比如，巴尔的摩老龄化纵向研究……Levy, Becca R., Alan B. Zonderman, Martin D. Slade, and Luigi Ferrucci. “Age Stereotypes Held Earlier in Life Predict Cardiovascular Events in Later Life.” Psychological Science 20, no. 3(2009): 296–98.

在一项研究中……那些……人……Levy, Becca R., Martin D. Slade, Jeanine May,and Eugene A. Caracciolo. “Physical Recovery After Acute Myocardial Infarction: Positive Age Self-Stereotypes as a Resource.” International Journal of Aging and Human Development 62,no. 4 (2006): 285–301.

在另一项研究中，积极……Levy, Becca R., Martin D. Slade, Terrence E. Murphy, and Thomas M. Gill. “Association Between Positive Age Stereotypes and Recovery from Disability in Older Persons.” JAMA 308, no. 19 (2012): 1972–73.

顺带说一句，如果这些发现……The work of Stanford psychologist Laura Carstensen demonstrates that people get happier as they grow older, among other psychological benefits of aging. For example, see Carstensen, Laura L., Bulent Turan, Susanne Scheibe, Nilam Ram, Hal Ersner-Hershfield, Gregory R. Samanez-Larkin, Kathryn P. Brooks, and John R. Nesselroade.“Emotional Experience Improves with Age: Evidence Based on Over 10 Years of Experience Sampling.” Psychology and Aging 26, no. 1(2011): 21–33.

举例来说，一项……干预措施……Wolff, Julia K., Lisa M. Warner, Jochen P. Ziegelmann, and Susanne Wurm. “What Do Targeting Positive Views on Aging Add to a Physical Activity Intervention in Older Adults? Results from a Randomised Controlled Trial.” Psychology and Health (ahead of print, 2014): 1–18.

德国老年研究中心……Wurm, Susanne, Lisa M. Warner, Jochen P. Ziegelmann, Julia K. Wolff, and Benjamin Schüz. “How Do Negative Self-Perceptions of Aging Become a Self-Fulfilling Prophecy?” Psychology and Aging 28, no.4 (2013): 1088–97.

消极看待衰老的人……Levy, Becca R., Martin D. Slade, Suzanne R. Kunkel, and Stanislav V. Kasl. “Longevity Increased by Positive Self-Perceptions of Aging.” Journal of Personality and Social Psychology 83, no. 2 (2002): 261–70.

而悲观看待衰老的人……Levy, Becca, Ori Ash-man, and Itiel Dror. “To Be or Not to Be: The Effects of Aging Stereotypes on the Will to Live.” OMEGA Journal of Death and Dying 40, no. 3 (2000): 409–20.

花点儿时间看看……These items are taken from the Stress Mindset Measure, originally published in: Crum, Alia J., Peter Salovey, and Shawn Achor. “Rethinking Stress: The Role of Mindsets in Determining the Stress Response.”Journal of Personality and Social Psychology 104, no. 4 (2013): 716–33. The Stress Mindset Measure is reproduced with permission. Copyright 2013 by the American Psychological Association.

男女老少没有差别……同上。

在2014年……的调查中……The NPR/Robert Wood Johnson Foundation/Harvard School of Public Health Burden of Stress in America Survey was conducted from March 5 to April 8, 2014, with a sample of 2,505 respondents.

即使那些说……The Stress in America survey is an annual survey within the United States conducted by Harris Interactive on behalf of the American Psychological Association. The full 2013 report was released by the American Psychological Association on February 11, 2014. http://www.apa.org/news /press/releases/stress/2013/stress-report.pdf.

2014年哈佛大学……The NPR/Robert Wood Johnson Foundation/Harvard School of Public Health Burden of Stress in America Survey was conducted from March 5 to April 8, 2014, with a sample of 2,505 respondents.

秉持压力有害思维的人，更可能说……Crum, Alia. “Rethinking Stress: The Role of Mindsets in Determining the Stress Response.”Ph.D. dissertation, Yale University, 2012.

一项研究发现……不到10年……Michel, Alexandra. “Transcending Socialization: A Nine-Year Ethnography of the Body’s Role in Organizational Control and Knowledge Workers’Transformation.” Administrative Science Quarterly 56, no. 3 (2012): 325–68.

金融从业者报告说……Tsai, Feng-Jen,and Chang-Chuan Chan. “The Impact of the 2008 Financial Crisis on Psychological Work Stress Among Financial Workers and Lawyers.”International Archives of Occupational and Environmental Health 84, no. 4 (2011): 445–52.

整个行业蔓延着……John Aidan Byrne.“The Casualties of Wall Street.” WealthManagement.com. June 1, 2009. http://wealthmanagement .com/ practice-management /casualties-wall-street. Accessed August 9, 2014.

公司大幅裁员……UBS Annual Report 2008. Available at http://www.ubs.com/global/en/about_ubs/investor _relations/restatement.html. Accessed August 10, 2014.

员工被随机分为……Crum, Alia, Peter Salovey, and Shawn Achor. “Evaluating a Mindset Training Program to Unleash the Enhancing Nature of Stress.” Academy of Management Proceedings, vol. 2011, no. 1: 1–6.

然后他跟踪一段时间……For an introduction to brief mindset interventions, see Walton, Gregory M. “The New Science of Wise Psychological Interventions.” Current Directions in Psychological Science 23, no. 1 (2014): 73–82.

当我问沃顿……他最喜欢的……Walton, Gregory M., and Geoffrey L. Cohen. “A Brief Social-Belonging Intervention Improves Academic and Health Outcomes of Minority Students.” Science 331, no. 6023 (2011): 1447–51. Personal interview conducted with Greg Walton on February 20, 2014.

沃顿和同事们……进行了……Yeager, David S., and Gregory M. Walton. “Social-Psychological Interventions in Education: They’re Not Magic.” Review of Educational Research 81, no. 2 (2011): 267–301. Yeager, David S., Dave Paunesku, Gregory M. Walton, and Carol S. Dweck. “How Can We Instill Productive Mindsets at Scale? A Review of the Evidence and an Initial R&D Agenda.” White paper prepared for the White House meeting. “Excellence in Education: The Importance of Academic Mindsets.”May 10, 2013.

“她们的社交圈正在发生变化”……Walton, Gregory M., Christine Logel, Jennifer M. Peach, Steven J. Spencer, and Mark P. Zanna.“Two Brief Interventions to Mitigate a ‘Chilly Climate’ Transform Women’s Experience, Relationships, and Achievement in Engineering.”(2014, in press.)

尽管有人怀疑……Yeager, David Scott, Rebecca Johnson, Brian James Spitzer, Kali H. Trzesniewski, Joseph Powers, and Carol S. Dweck. “The Far-Reaching Effects of Believing People Can Change: Implicit Theories of Personality Shape Stress, Health, and Achievement During Adolescence.” Journal of Personality and Social Psychology 106, no. 6 (2014): 867–81. See also Miu, Adriana Sum, David Scott Yeager, David Sherman, James Pennebaker, and Kali Trzesniewski. “Preventing Depression by Teaching Adolescents That People Can Change: Nine-Month Effects of a Brief Incremental Theory of Personality Intervention.” (2014, in press.)Some details from a personal interview conducted with David Yeager, May 23, 2014.

令人惊讶的是，清楚标明……Kelley, John M., Ted J. Kaptchuk, Cristina Cusin, Samuel Lipkin, and Maurizio Fava. “Open-Label Placebo for Major Depressive Disorder: A Pilot Randomized Controlled Trial.” Psychotherapy and Psychosomatics 81, no. 5 (2012): 312–14. See also Kam-Hansen, Slavenka, Moshe Jakubowski, John M. Kelley, Irving Kirsch, David C. Hoaglin, Ted J. Kaptchuk, and Rami Burstein.“Altered Placebo and Drug Labeling Changes the Outcome of Episodic Migraine Attacks.” Science Translational Medicine 6, no. 218 (2014): 218ra5–218ra5.

告知人们……Silverman, Arielle, Christine Logel, and Geoffrey L. Cohen. “Self-Affirmation as a Deliberate Coping Strategy: The Moderating Role of Choice.” Journal of Experimental Social Psychology 49, no. 1 (2013): 93–98. Cohen, Geoffrey L., and David K. Sherman. “The Psychology of Change: Self- Affirmation and Social Psychological Intervention.” Annual Review of Psychology 65 (2014): 333–71.

02　迎难而上：身处困境时，压力是情绪可以依靠的资源，而非要消灭的敌人

20世纪90年代末期……非同寻常……Delahanty, Douglas L., A. Jay Raimonde, and Eileen Spoonster. “Initial Posttraumatic Urinary Cortisol Levels Predict Subsequent PTSD Symptoms in Motor Vehicle Accident Victims.”Biological Psychiatry 48, no. 9 (2000): 940–47. See also Walsh, Kate, Nicole R. Nugent, Amelia Kotte, Ananda B. Amstadter, Sheila Wang, Constance Guille, Ron Acierno, Dean G. Kilpatrick,and Heidi S. Resnick. “Cortisol at the Emergency Room Rape Visit as a Predictor of PTSD and Depression Symptoms over Time.” Psychoneuroendocrinology 38, no. 11 (2013): 2520–28. Delahanty, Douglas L., Crystal Gabert-Quillen, Sarah A. Ostrowski, Nicole R. Nugent, Beth Fischer, Adam Morris, Roger K. Pitman, John Bon, and William Fallon. “The Efficacy of Initial Hydrocortisone Administration at Preventing Posttraumatic Distress in Adult Trauma Patients:A Randomized Trial.” CNS Spectrums 18, no. 2(2013): 103–11. Ehring, Thomas, Anke Ehlers, Anthony J. Cleare, and Edward Glucksman. “Do Acute Psychological and Psychobiological Responses to Trauma Predict Subsequent Symptom Severities of PTSD and Depression?” Psychiatry Research 161, no. 1 (2008): 67–75.

事实上……最有前景的新疗法之一……de Quervain, Dominique J-F., Dorothée Bentz, Tanja Michael, Olivia C. Bolt, Brenda K. Wiederhold, Jürgen Margraf, and Frank H. Wilhelm. “Glucocorticoids Enhance Extinction-Based Psychotherapy.” Proceedings of the National Academy of Sciences 108, no. 16(2011): 6621–25. de Quervain, Dom-inique J-F., and Jürgen Margraf. “Glucocorticoids for the Treatment of Post-Traumatic Stress Disorder and Phobias: A Novel Therapeutic Approach.”European Journal of Pharmacology 583, no. 2(2008): 365–71.

接受10毫克皮质醇注射……Aerni, Amanda, Rafael Traber, Christoph Hock, Benno Roozendaal, Gustav Schelling, Andreas Papassotiropoulos, Roger M. Nitsch, Ulrich Schnyder,and J-F. Dominique. “Low-Dose Cortisol for Symptoms of Posttraumatic Stress Disorder.”American Journal of Psychiatry 161, no. 8(2004): 1488–90.

在高风险心脏手术的患者中……Weis, Florian, Erich Kilger, Benno Roozendaal, Dominique J-F. de Quervain, Peter Lamm, Michael Schmidt, Martin Schm?lz, Josef Briegel, and Gustav Schelling. “Stress Doses of Hydrocortisone Reduce Chronic Stress Symptoms and Improve Health-Related Quality of Life in High-Risk Patients After Cardiac Surgery: A Randomized Study.” Journal of Thoracic and Cardiovascular Surgery 131, no. 2 (2006): 277–82. Schelling, Gustav, Benno Roozendaal, Till Krauseneck, Martin Schmoelz, Dominique J-F. de Quervain, and Josef Briegel. “Efficacy of Hydrocortisone in Preventing Posttraumatic Stress Disorder Following Critical Illness and Major Surgery.” Annals of the New York Academy of Sciences 1071, no. 1 (2006): 46–53.

接受一剂压力激素……Bentz, Dorothée, Tanja Michael, Dominique J-F. de Quervain, and Frank H. Wilhelm. “Enhancing Exposure Therapy for Anxiety Disorders with Glucocorticoids: From Basic Mechanisms of Emotional Learning to Clinical Applications.” Journal of Anxiety Disorders 24, no. 2 (2010): 223–230.

那是1936年的某一天，匈牙利内分泌专家汉斯·塞利……Selye, Hans. The Stress of Life. McGraw Hill, 1956. See also Selye, Hans.The Stress of My Life: A Scientist’s Memoirs.McClelland and Stewart Toronto, 1977. Selye, Hans. Stress Without Distress. Springer U.S., 1976.

烟草行业花钱雇他……Petticrew, Mark P., and Kelley Lee. “The ‘Father of Stress’ Meets‘Big Tobacco’: Hans Selye and the Tobacco Industry.” American Journal of Public Health 101, no. 3 (2011): 411–18.

试图改善压力形象……Selye’s quote“There is always stress...” is taken from an interview published in Oates Jr., Robert M. Celebrating the Dawn: Maharishi Mahesh Yogi and the TM Technique. New York: G.P. Putnam’s Sons, 1976.

比如说，美国在2014年做的一项重要调查……The NPR/Robert Wood Johnson Foundation/Harvard School of Public Health Burden of Stress in America Survey was conducted from March 5 to April 8, 2014, with a sample of 2,505 respondents.

2011年从超过100项的研究中……Schetter, Christine. “Psychological Science on Pregnancy: Stress Processes, Biopsychosocial Models, and Emerging Research Issues.” Annual Review of Psychology 62 (2011): 531–58.

接触到母亲的压力激素……DiPietro, Janet A., Katie T. Kivlighan, Kathleen A. Costigan, Suzanne E. Rubin, Dorothy E. Shiffler, Janice L. Henderson, and Joseph P. Pillion. “Prenatal Antecedents of Newborn Neurological Maturation.” Child Development 81, no. 1 (2010): 115–30.

就像一位妇女告诉研究人员的那样……Watt, Melissa H., Lisa A. Eaton, Karmel W. Choi, Jennifer Velloza, Seth C. Kalichman, Donald Skinner, and Kathleen J. Sikkema. “‘It’s Better for Me to Drink, at Least the Stress Is Going Away’: Perspectives on Alcohol Use During Pregnancy Among South African Women Attending Drinking Establishments.” Social Science and Medicine 116 (2014): 119–25.

斯坦福生物心理学家凯伦·帕克……Lyons, David M., Karen J. Parker, and Alan F. Schatzberg. “Animal Models of Early Life Stress: Implications For Understanding Resilience.”Developmental Psychobiology 52, no. 7 (2010): 616–24. See also Lyons, David M., and Karen J. Parker. “Stress Inoculation- Induced Indications of Resilience in Monkeys.” Journal of Traumatic Stress 20, no. 4 (2007): 423–33. Parker, Karen J., Christine L. Buckmaster, Steven E. Lindley, Alan F. Schatzberg, and David M. Lyons. “Hypothalamic-Pituitary-Adrenal Axis Physiology and Cognitive Control of Behavior in Stress Inoculated Monkeys.” International Journal of Behavioral Development 36, no. 1 (2012): 45–52.

最喜欢的方式就是让动物生气……Cannon, Walter Bradford. Bodily Changes in Pain, Hunger, Fear, and Rage: An Account of Recent Researches into the Function of Emotional Excitement. D. Appleton and Company, 1915. The quote about a cat’s breathing is on page 15.

助你处理挑战……Everly Jr., George S.,and Jeffrey M. Lating. “The Anatomy and Physiology of the Human Stress Response.” In A Clinical Guide to the Treatment of the Human Stress Response, edited by George S. Everly Jr. and Jeffrey M. Lating, 17–51. New York: Springer, 2013.

他认为这个比例……Van den Assem, Martijn J., Dennie Van Dolder, and Richard H. Thaler. “Split or Steal? Cooperative Behavior When the Stakes Are Large.” Management Science 58, no. 1 (2012): 2–20.

在一项研究中，参与者被要求……von Dawans, Bernadette, Urs Fischbacher, Clemens Kirschbaum, Ernst Fehr, and Markus Heinrichs.“The Social Dimension of Stress Reactivity: Acute Stress Increases Prosocial Behavior in Humans.” Psychological Science 23, no. 6 (2012): 651–60.

不像多数人认为的……Kemeny, Margaret E. “The Psychobiology of Stress.” Current Directions in Psychological Science 12, no. 4(2003): 124–29. See also Dickerson, Sally S., Tara L. Gruenewald, and Margaret E. Kemeny.“When the Social Self Is Threatened: Shame, Physiology, and Health.” Journal of Personality 72, no. 6 (2004): 1191–216.

“我不知道怎么抬起来的……”…… Fox News/Associated Press. “Oregon Man Pinned Under 3,000-Pound Tractor Saved by Teen Daughters.” April 11, 2013. http://www.foxnews.com/us/2013/04 /11/oregon-man-pinned-under-3000-pound-tractor-saved-by-two-teen-daughters.

这在跳伞者……Allison, Amber L., Jeremy C. Peres, Christian Boettger, Uwe Leonbacher, Paul D. Hastings, and Elizabeth A. Shirtcliff.“Fight, Flight, or Fall: Autonomic Nervous System Reactivity During Skydiving.” Personality and Individual Differences 53, no. 3 (2012): 218–23.

但当压力情境……Seery, Mark D. “The Biopsychosocial Model of Challenge and Threat: Using the Heart to Measure the Mind.” Social and Personality Psychology Compass 7, no. 9(2013): 637–53.

心流状态的人……Peifer, Corinna. “Psy-chophysiological Correlates of Flow-Experience.”Advances in Flow Research, edited by Stephan Engeser, 139–64. New York: Springer, 2012.

科学家们管这叫……Taylor, Shelley E.“Tend and Befriend: Biobehavioral Bases of Affiliation Under Stress.” Current Directions in Psychological Science 15, no. 6 (2006): 273–77. Buchanan, Tony W., and Stephanie D. Preston. “Stress Leads to Prosocial Action in Immediate Need Situations.” Frontiers in Behavioral Neuroscience 8, no. 5 (2014): 1–6.

当研究人员给老鼠吃……Moghimian, Maryam, Mahdieh Faghihi, Seyed Morteza Karimian, Alireza Imani, Fariba Houshmand,and Yaser Azizi. “The Role of Central Oxytocin in Stress-Induced Cardioprotection in Ischemic-Reperfused Heart Model.” Journal of Cardiology 61, no. 1 (2013): 79–86.

比如说，皮质醇和催产素……Laurent, Heidemarie K., Sean M. Laurent, and Douglas A. Granger. “Salivary Nerve Growth Factor Response to Stress Related to Resilience.” Physiology and Behavior 129 (2014): 130–34.

释放这些激素较高的人……Het, Serkan, Daniela Schoofs, Nicolas Rohleder, and Oliver T. Wolf. “Stress-Induced Cortisol Level Elevations Are Associated with Reduced Negative Affect After Stress: Indications for a Mood-Buffering Cortisol Effect.” Psychosomatic Medicine 74, no. 1 (2012): 23–32. Walsh, Kate, Nicole R. Nugent, Amelia Kotte, Ananda B. Amstadter, Sheila Wang, Constance Guille, Ron Acierno, Dean G. Kilpatrick, and Heidi S. Resnick.“Cortisol at the Emergency Room Rape Visit as a Predictor of PTSD and Depression Symptoms Over Time.” Psychoneuroendocrinology 38, no.11 (2013): 2520–28.

其他研究表明……Stout, Jane G., and Nilanjana Dasgupta. “Mastering One’s Destiny: Mastery Goals Promote Challenge and Success Despite Social Identity Threat.” Personality and Social Psychology Bulletin 39, no. 6 (2013): 748–62.

你的生活史同样会影响你对压力……Pierrehumbert, Blaise, Raffaella Torrisi, Daniel Laufer, Oliver Halfon, Fran?ois Ansermet, and M. Beck Popovic. “Oxytocin Response to an Experimental Psychosocial Challenge in Adults Exposed to Traumatic Experiences During Childhood or Adolescence.” Neuroscience 166,no. 1 (2010): 168–77.

其他人生来……Belsky, Jay, and Michael Pluess. “Beyond Diathesis Stress: Differential Susceptibility to Environmental Influences.”Psychological Bulletin 135, no. 6 (2009): 885–908. Pluess, Michael, and Jay Belsky. “Vantage Sensitivity: Individual Differences in Response to Positive Experiences.” Psychological Bulletin 139, no. 4 (2013): 901–16.

重要的是要识别……Del Giudice, Marco,J. Benjamin Hinnant, Bruce J. Ellis, and Mona El-Sheikh. “Adaptive Patterns of Stress Responsivity: A Preliminary Investigation.” Developmental Psychology 48, no. 3 (2012): 775–90. Del Giudice, Marco. “Early Stress and Human Behavioral Development: Emerging Evolutionary Perspectives.” Journal of Developmental Origins of Health and Disease 5, no. 5 (2014): 270–80.

03　压力和意义成正比：有意义，意味着有压力

2005年到2006年……Ng, Weiting, Ed Diener, Raksha Aurora, and James Harter.“ Affluence, Feelings of Stress, and Well-Being.”Social Indicators Research 94, no. 2 (2009): 257–71. Holmqvist, Goran, and Luisa Natali.“Exploring the Late Impact of the Great Recession Using Gallup World Poll Data.” Innocenti Working Paper No. 2014-14. UNICEF Office of Research, Florence.

相比较，研究者……Tay, Louis, Ed Diener, Fritz Drasgow, and Jeroen K. Vermunt.“ Multilevel Mixed-Measurement IRT Analysis: An Explication and Application to Self-Reported Emotions Across the World.” Organizational Research Methods 14, no. 1 (2011): 177–207.

2013年……Baumeister, Roy F., Kathleen D. Vohs, Jennifer L. Aaker, and Emily N. Garbinsky. “Some Key Differences Between a Happy Life and a Meaningful Life.” Journal of Positive Psychology 8, no. 6 (2013): 505–16.

当人们谈论……The Stress in America survey is an annual survey within the United States conducted by Harris Interactive on behalf of the American Psychological Association. Full 2013 report released by the American Psychological Association on February 11, 2014.

在最近的两个调查里，英国34%的成年人……Kalms Annual Stress Report, a survey of two thousand men and women in the U.K.. The survey results were released on November 4, 2013.

而62%的加拿大成年人……Crompton, Susan. “What’s Stressing the Stressed? Main Sources of Stress Among Workers.” Canadian Social Trends Component of Statistics Canada Catalogue no. 11-008-X. Survey of 1,750 adults ages twenty to sixty-four. The findings were released October 13, 2011.

比如说，盖洛普世界民意……Data on caring for kids comes from interviews with 131,159 adults in the United States conducted between January 2, 2014, and September 25, 2014, as part of the Gallup-Healthways Well-Being Index. See http:// www.gallup.com/poll/178631/adults-children-home-greater-joy -stress.aspx. Data on entrepreneurs come from interviews with 273,175 adults in the United States conducted between January 2, 2011, and September 30, 2012. See http://www.gallup.com/poll /159131/entrepreneur-ship-comes-stress-optimism.aspx.

虽然多数人预测……Hsee, Christopher K., Adelle X. Yang, and Liangyan Wang. “Idleness Aversion and the Need for Justifiable Busyness.”Psychological Science 21, no. 7 (2010): 926–30.

繁忙程度的急剧下降或许可以……Sahlgren, Gabriel H. “Work Longer, Live Healthier: The Relationship Between Economic Activity, Health and Government Policy.” Institute for Economic Affairs Discussion Paper, May 16, 2013.

在一项大型流行病研究中……Britton, Annie, and Martin J. Shipley. “Bored to Death?”International Journal of Epidemiology 39, no. 2(2010): 370–71.

相对比，许多研究……Hill, Patrick L.,and Nicholas A. Turiano. “Purpose in Life as a Predictor of Mortality Across Adulthood.” Psychological Science, no. 25 (2014): 1482–86. See also Boyle, Patricia A., Lisa L. Barnes, Aron S. Buchman, and David A. Bennett. “Purpose in Life Is Associated with Mortality Among Community- Dwelling Older Persons.” Psychosomatic Medicine 71, no. 5 (2009): 574–79. Krause, Neal. “Meaning in Life and Mortality.” Journals of Gerontology Series B: Psychological Sciences and Social Sciences 64, no. 4 (2009): 517–27.

降低死亡风险……Steptoe, Andrew, Angus Deaton, and Arthur A. Stone. “Subjective Wellbeing, Health, and Ageing.” Lancet (2014, in press).doi: 10.1016/S0140- 6736(13)61489-0.

2014年，一份针对……Aldwin, Carolyn M., Yu-Jin Jeong, Heidi Igarashi, Soyoung Choun, and Avron Spiro. “Do Hassles Mediate Between Life Events and Mortality in Older Men?: Longitudinal Findings from the VA Normative Aging Study.” Experimental Gerontology 59 (2014): 74–80.

视日常任务……Hazel, Nicholas A., and Benjamin L. Hankin. “A Trait-State-Error Model of Adult Hassles over Two Years: Magnitude, Sources, and Predictors of Stress Continuity.”Journal of Social and Clinical Psychology 33,no. 2 (2014): 103–23.

写出价值观……Keough, Kelli A., and Hazel Rose Markus. “The Role of the Self in Building the Bridge from Philosophy to Biology.”Psychological Inquiry 9, no. 1 (1998): 49–53.

它们表明……Cohen, Geoffrey L., and David K. Sherman. “The Psychology of Change: Self-Affirmation and Social Psychological Intervention.” Annual Review of Psychology 65(2014): 333–71.

减少压力体验后的无益反思……Koole, Sander L., Karianne Smeets, Ad Van Knippenberg, and Ap Dijksterhuis. “The Cessation of Rumination Through Self- Affirmation.” Journal of Personality and Social Psychology 77, no. 1(1999): 111–25.

它帮助人们……Sherman, David K., Kimberly A. Hartson, Kevin R. Binning, Valerie Purdie-Vaughns, Julio Garcia, Suzanne Taborsky-Barba, Sarah Tomassetti, A. David Nussbaum, and Geoffrey L. Cohen. “Deflecting the Trajectory and Changing the Narrative: How Self-Affirmation Affects Academic Performance and Motivation Under Identity Threat.” Journal of Personality and Social Psychology 104, no.4 (2013): 591–618. Siegel, Phyllis A., Joanne Scillitoe, and Rochelle Parks-Yancy. “Reducing the Tendency to Self- Handicap: The Effect of Self-Affirmation.” Journal of Experimental Social Psychology 41, no. 6 (2005): 589–97.

在安大略滑铁卢大学做的一项研究中……Fotuhi, Omid. “Implicit Processes in Smoking Interventions.” A thesis presented to the University of Waterloo in fulfillment of the requirements for the Ph.D. degree. Walton, Gregory M., Christine Logel, Jennifer M. Peach, Steven J. Spencer, and Mark P. Zanna. “Two Brief Interventions to Mitigate a ‘Chilly Climate’Transform Women’s Experience, Relationships, and Achievement in Engineering.” Journal of Educational Psychology (2014, in press).

项目结束……Krasner, Michael S., Ronald M. Epstein, Howard Beckman, Anthony L. Suchman, Benjamin Chapman, Christopher J. Mooney,and Timothy E. Quill. “Association of an Educational Program in Mindful Communication with Burnout, Empathy, and Attitudes Among Primary Care Physicians.” JAMA 302, no. 12 (2009): 1284–93. Details about the intervention were also sourced from facilitator training materials provided by the program creators.

就像一位医生说的：“感觉……” Physician quote from interviews reported in Beckman, Howard B., Melissa Wendland, Christopher Mooney, Michael S. Krasner, Timothy E. Quill, Anthony L. Suchman, and Ronald M. Epstein.“The Impact of a Program in Mindful Communication on Primary Care Physicians.” Academic Medicine 87, no. 6 (2012): 815–19.

心理学家发现……Elliot, Andrew J., Constantine Sedikides, Kou Murayama, Ayumi Tanaka, Todd M. Thrash, and Rachel R. Mapes.“Cross-Cultural Generality and Specificity in Self-Regulation: Avoidance of Personal Goals and Multiple Aspects of Well-Being in the United States and Japan.” Emotion 12, no. 5 (2012): 1031–40.

针对日本同志社大学学生的一项研究表明……同上

比如说……研究人员……Oertig, Daniela, Julia Schüler, Jessica Schnelle, Veronika Brandst?tter, Marieke Roskes, and Andrew J. Elliot. “Avoidance of Goal Pursuit Depletes Self-Regulatory Resources.” Journal of Personality 81, no. 4 (2013): 365–75.

参与者无论起点……Holahan, Charles J., Rudolf H. Moos, Carole K. Holahan, Penny L. Brennan, and Kathleen K. Schutte. “Stress Generation, Avoidance Coping, and Depressive Symptoms: A 10-year model.” Journal of Consulting and Clinical Psychology 73, no. 4 (2005): 658–66.

如同心理学者理查德·瑞恩、韦罗妮卡·胡塔……Richard M., Veronika Huta, and Edward L. Deci. “Living Well: A Self- Determination Theory Perspective on Eudaimonia.” The Exploration of Happiness, 117–39. Springer Netherlands, 2013.

麦迪回忆……Maddi, Salvatore R. “The Story of Hardiness: Twenty Years of Theorizing, Research,and Practice.” Consulting Psychology Journal: Practice and Research 54, no. 3 (2002): 173–85. Quote appears on page 174.

麦迪把这种态度……Maddi, Salvatore R.“On Hardiness and Other Pathways to Resilience.” American Psychologist 60, no. 3 (2005): 261–62. Maddi, Salvatore R. “The Courage and Strategies of Hardiness as Helpful in Growing Despite Major, Disruptive Stresses.” American Psychologist 63, no. 6 (2008): 563–64. Kobasa, Suzanne C., Salvatore R. Maddi, and Stephen Kahn. “Hardiness and Health: A Prospective Study.” Journal of Personality and Social Psychology 42, no. 1 (1982): 168–77.

“当想到童兵时……”…… Quote originally appeared in Drexer, Madeline. “Life After Death: Helping Former Child Soldiers Become Whole Again.” Harvard Public Health Review, Fall 2011: 18–25.

贝当古……战地研究……Betancourt, Theresa S., Stephanie Simmons, Ivelina Borisova, Stephanie E. Brewer, Uzo Iweala, and Marie de la Soudière. “High Hopes, Grim Reality: Reintegration and the Education of Former Child Soldiers in Sierra Leone.” Comparative Education Review 52, no. 4 (2008): 565–87. Betancourt, Theresa S., Robert T. Brennan, Julia Rubin-Smith, Garrett M. Fitzmaurice, and Stephen E. Gilman. “Sierra Leone’s Former Child Soldiers:A Longitudinal Study of Risk, Protective Factors, and Mental Health.” Journal of the American Academy of Child and Adolescent Psychiatry 49, no. 6 (2010): 606– 15. Betancourt, Theresa Stichick, Sarah Meyers-Ohki, Sara N. Stulac, Amy Elizabeth Barrera, Christina Mushashi, and William R. Beardslee. “Nothing Can Defeat Combined Hands (Abashize hamwe ntakibananira): Protective Processes and Resilience in Rwandan Children and Families Affected by HIV/AIDS.” Social Science and Medicine 73, no. 5 (2011): 693–701.

04　全身心投入：拥抱焦虑能帮助你更好地应对挑战

布鲁克斯设计了一个实验……Brooks, Alison Wood. “Get Excited: Reappraising Pre-Performance Anxiety as Excitement.” Journal of Experimental Psychology: General 143,no. 3 (2014): 1144–58.

肾上腺素提高的……Dienstbier, Richard A. “Arousal and Physiological Toughness: Implications for Mental and Physical Health.” Psychological Review 96, no. 1 (1989): 84–100.

特种兵、突击队员和海军……Morgan, Charles A., Sheila Wang, Ann Rasmusson, Gary Hazlett, George Anderson, and Dennis S. Charney. “Relationship Among Plasma Cortisol, Catecholamines, Neuropeptide Y, and Human Performance During Exposure to Uncontrollable Stress.” Psychosomatic Medicine 63, no. 3(2001): 412–22.

训练时……军官……Meyerhoff, James L., William Norris, George A. Saviolakis, Terry Wollert, Bob Burge, Valerie Atkins, and Charles Spielberger. “Evaluating Performance of Law Enforcement Personnel During a Stressful Training Scenario.” Annals of the New York Academy of Sciences 1032, no. 1 (2004): 250–53.

人们认为……Jamieson, Jeremy P., Wendy Berry Mendes, Erin Blackstock, and Toni Schmader. “Turning the Knots in Your Stomach into Bows: Reappraising Arousal Improves Performance on the GRE.” Journal of Experimental Social Psychology 46, no. 1 (2010): 208–12.

在里斯本大学……Strack, Juliane, and Francisco Esteves. “Exams? Why Worry? The Relationship Between Interpreting Anxiety as Facilitative, Stress Appraisals, Emotional Exhaustion, and Academic Performance.” Anxiety, Stress, and Coping: An International Journal(2014): 1–10. doi: 10.1080/10615806.2014.931942.

雅各布大学的研究人员……Strack, Juliane, Paulo N. Lopes, and Francisco Esteves.“Will You Thrive Under Pressure or Burn Out?Linking Anxiety Motivation and Emotional Exhaustion.” Cognition and Emotion. Published electronically June 3, 2014: 1–14. doi: 10.1080/02699931.2014.922934.

他们的兴奋……Allison, Amber L., Jeremy C. Peres, Christian Boettger, Uwe Leonbacher, Paul D. Hastings, and Elizabeth A. Shirtcliff.“Fight, Flight, or Fall: Autonomic Nervous System Reactivity During Skydiving.” Personality and Individual Differences 53, no. 3 (2012): 218–23.

比例只有25%……Adelson, Rachel. “Nervous About Numbers: Brain Patterns Reflect Math Anxiety.” Association for Psychological Science Observer 27, no. 7 (2014): 35–37.

重要的是信息……McKay, Brad, Rebecca Lewthwaite, and Gabriele Wulf. “Enhanced Expectancies Improve Performance Under Pressure.” Frontiers in Psychology 3 (2012): 1–5.

阿尔图斯看到……Information on the Cuyahoga Community College stress mindset intervention is from interviews and personal conversations with Aaron Altose and Jeremy Jamieson. For more information about the Achieving the Dream Network, see http://achievingthedream.org. For more information about the Carnegie Foundation for the Advancement of Teaching and the Alpha Lab Research Network, see http://commons.carnegiefoundation.org.

中老年人……Yancura, Loriena A., Carolyn M. Aldwin, Michael R. Levenson, and Avron Spiro. “Coping, Affect, and the Metabolic Syndrome in Older Men: How Does Coping Get Under the Skin?” Journals of Gerontology Series B:Psychological Sciences and Social Sciences 61,no. 5 (2006): P295–P303.

弗雷明汉心脏研究中……Jefferson, Angela L., Jayandra J. Himali, Alexa S. Beiser, Rhoda Au, Joseph M. Massaro, Sudha Seshadri, Philimon Gona, et al. “Cardiac Index Is Associated with Brain Aging: The Framingham Heart Study.”Circulation 122, no. 7 (2010): 690–97.

商业谈判中，挑战……de Wit, Frank R.C., Karen A. Jehn, and Daan Scheepers. “Negotiating Within Groups: A Psychophysiological Approach.” Research on Managing Groups and Teams 14 (2011): 207–38.

有挑战反应的学生……Seery, Mark D., Max Weisbuch, Maria A. Hetenyi, and Jim Blascovich.“Cardiovascular Measures Independently Predict Performance in a University Course.” Psychophysiology 47, no. 3 (2010): 535–39. Turner, Martin J., Marc V. Jones, David Sheffield, and Sophie L. Cross. “Cardiovascular Indices of Challenge and Threat States Predict Competitive Performance.”International Journal of Psychophysiology 86,no. 1 (2012): 48–57.

医生更专注……Vine, Samuel J., Paul Freeman, Lee J. Moore, Roy Chandra-Ramanan, and Mark R. Wilson. “Evaluating Stress as a Challenge Is Associated with Superior Attentional Control and Motor Skill Performance: Testing the Predictions of the Biopsychosocial Model of Challenge and Threat.” Journal of Experimental Psychology: Applied 19, no. 3 (2013): 185–94.

面对机械失灵……Vine, Samuel J., Liis Uiga, Aureliu Lavric, Lee J. Moore, Krasimira Tsaneva-Atanasova, and Mark R. Wilson. “Individual Reactions to Stress Predict Performance During a Critical Aviation Incident.” Anxiety, Stress, and Coping. (Ahead of print, 2014): 1–22.

你从压力体验中学到……van Wingen, Guido A., Elbert Geuze, Eric Vermetten, and Guillén Fernández. “Perceived Threat Predicts the Neural Sequelae of Combat Stress.”Molecular Psychiatry 16, no. 6 (2011): 664–71.

迅速将恐惧转为……Shnabel, Nurit, Valerie Purdie- Vaughns, Jonathan E. Cook, Julio Garcia, and Geoffrey L. Cohen. “Demysti-fying Values-Affirmation Interventions: Writing About Social Belonging Is a Key to Buffering Against Identity Threat.” Personality and Social Psychology Bulletin 39, no. 5 (2013): 663–76. Cooper, Denise C., Julian F. Thayer, and Shari R. Waldstein. “Coping with Racism: The Impact of Prayer on Cardiovascular Reactivity and Post-Stress Recovery in African American Women.”Annals of Behavioral Medicine 47, no. 2 (2014): 218–30. Krause, Neal. “The Perceived Prayers of Others, Stress, and Change in Depressive Symptoms over Time.” Review of Religious Research 53, no. 3 (2011): 341–56.

开发出来以后……Allen, Andrew P., Paul J. Kennedy, John F. Cryan, Timothy G. Dinan,and Gerard Clarke. “Biological and Psychological Markers of Stress in Humans: Focus on the Trier Social Stress Test.” Neuroscience and Biobehavioral Reviews 38 (2014): 94–124.

一项研究发现，当人们……Lyons, Ian M., and Sian L. Beilock. “When Math Hurts: Math Anxiety Predicts Pain Network Activation in Anticipation of Doing Math.” PLOS ONE 7,no. 10 (2012): e48076. See also Maloney, Erin A., Marjorie W. Schaeffer, and Sian L. Beilock.“Mathematics Anxiety and Stereotype Threat: Shared Mechanisms, Negative Consequences and Promising Interventions.” Research in Mathematics Education 15, no. 2 (2013): 115–28.

重新思考压力将他们的反应……Jamieson, Jeremy P., Matthew K. Nock, and Wendy Berry Mendes. “Mind over Matter: Reappraising Arousal Improves Cardiovascular and Cognitive Responses to Stress.” Journal of Experimental Psychology: General 141, no. 3 (2012): 417–22. See also: Jamieson, Jeremy P., Matthew K. Nock, and Wendy Berry Mendes. “Changing the Conceptualization of Stress in Social Anxiety Disorder Affective and Physiological Consequences.” Clinical Psychological Science 1, no. 4 (2013): 363–74.

贾米森雇用观察员……Beltzer, Miranda L., Matthew K. Nock, Brett J. Peters, and Jeremy P. Jamieson. “Rethinking Butterflies: The Affective, Physiological, and Performance Effects of Reappraising Arousal During Social Evaluation.”Emotion 14, no. 4 (2014): 761–68.

在贾米森的研究中……Mauss, Iris, Frank Wilhelm, and James Gross. “Is There Less to Social Anxiety Than Meets the Eye? Emotion Experience, Expression, and Bodily Responding.” Cognition and Emotion 18, no. 5 (2004): 631–42. See also Anderson, Emily R., and Debra A. Hope. “The Relationship Among Social Phobia, Objective and Perceived Physiological Reactivity, and Anxiety Sensitivity in an Adolescent Population.” Journal of Anxiety Disorders 23, no. 1 (2009): 18–26.

苏·科特最近……Personal interview conducted with Sue Cotter on December 4, 2014.

研究中，工作人员……Lambert, Jessica E., Charles C. Benight, Tamra Wong, and Lesley E. Johnson. “Cognitive Bias in the Interpretation of Physiological Sensations, Coping Self-Efficacy, and Psychological Distress After Intimate Partner Violence.” Psychological Trauma: Theory, Research, Practice, and Policy 5, no. 5(2013): 494–500.

知道你足以面对……Benight, Charles C.,and Albert Bandura. “Social Cognitive Theory of Posttraumatic Recovery: The Role of Perceived Self-Efficacy.” Behaviour Research and Therapy 42, no. 10 (2004): 1129–48

05　内在联结：压力能经常使人更具关怀性，增加抗挫力