Dr. Kelly McGonigal is a health psychologist and lecturer at Stanford University who studies the relationship between psychology and body.
As a leader in the field of'scientific self-development', his mission is to apply insights from psychology and neuroscience to find practical ways to improve individual well-being and strengthen communities.
He is the author of the best-selling 『The Power of Stress』 and 『Why Do I Always Make a Decision?』, and his lecture at Ted under the theme of ‘Making Stress into Friends’ has exceeded 20 million views and is ranked among the most viewed lectures. I also climbed.
Lecture by Dr. Kelly McGonigirl at TEDGlobal 2013
Dr. McGone Girl also organized the Stanford Compassion Training Program, which teaches how to strengthen empathy and compassion at the Stanford Center for Compassion and Altruism Research and Education (CCARE), which is now available around the world.
Her new book, The Power of Movement, is an excellent explanation of how physical exercise can be a powerful remedy for depression, anxiety, and loneliness, which are the pathologies of the modern people's mind.
In the lecture she gave to the SDF audience in Korea last year, the aspect of an expert who has built up a long history in her field was well revealed.
It was about how to cope with the negative emotions that people experience after Corona 19, and how to overcome this difficult time through the'power of movement'.
In particular, it was rare for a forum lecture to get up and dance to the BTS song, and it received a great response with active breathing with the LANSUN audience.
The following is a summary of Dr. McGone's lecture.
Check out the hot atmosphere of the lecture through the SDF2020 website or YouTube link.
“First of all, before I start the lecture, I want to show you one demonstration. Please follow me and move your body in very simple motions for only a few minutes. You can sit down and, if you like, stand up like me and try it
first
.
I'll raise my shoulders while inhaling, and I hope you relax your shoulders and arms while exhaling, do it one more time Raise your shoulders to inhale, lower your shoulders to exhale, let's use your arms. Give, raise your palms upward for inhalation, lower your palms downward for exhalation, inhale, exhale, make this movement as loud as possible,
rub your hands quickly with each other and turn the torso from side to side. Depending on the direction, stretch your hands forward, stretch your arms to the sides, and feel the energy at your fingertips while spreading your arms to the sides. Tilt your body to take up as much space as possible. Support your head like this and your stomach. Take a look. Take a deep breath to increase the feeling of stretching. And put your hands down. How do you feel? Focus on the feeling of your body."
“I'm a psychologist who studies our mental and physical relationships. What I can tell you for sure is that'motion' is the most effective way to get happy and increase resilience. Happiness can start with an elevated heart rate. Hope. Can sprout in my muscles, and courage can be gained
by moving with others Worldwide, the more active people are said to be happier, whether walking or biking, swimming, sports or yoga, whatever. People have a clear sense of purpose and feel that they are more connected to the community they belong to. They feel more positive emotions such as gratitude, hope, and even love, which
was especially evident during the Corona 19 pandemic. Research conducted around the world has shown that being physically active in pandemic situations is a great help in mental health care. Moving your body protects me from depression, anxiety and loneliness.”
“What I want to say here is that the happy people move more, but the more they move, the happier they can be. In the case of therapeutic interventions conducted around the world
, regardless of age or physical strength, the more they move, the happier they become. you know I have.
so the movement is an effective treatment and the mental Health Act., do jeomji do not have health is fine without this movement skills honed. unconditionally-you just moved. If the course movements that can be enjoyed even better. so today I'm going to share with you three ways to use the power of movement to be happy and resilient even in difficult times like this one:
The first way you've already learned is the mood improvement effect. With an immediate energy and mood boost, you can feel it with just 3 minutes of movement. When you feel weak, depressed, depressed, or tired, a little bit of any movement boosts energy and allows you to think more positively. If you move your body in a situation full of negative energy such as anxiety or anger, you will feel as if you can get out of that energy and become a positive state and face this world.”
“So what's causing this mood-enhancing effect? Once your heart rate rises even a little, adrenaline is released and energy is produced. When you use your muscles, your brain releases dopamine and boosts mood, motivation, hope, and confidence. And the bigger and deeper you breathe, the more positive emotions you induce, such as confidence and happiness, which is why even the slightest movement makes you feel much better. To feel this mood improvement effect, you can move your body to increase your heart rate, or You can breathe deeper, you can do yoga moves, shadowboxing, or go for a walk or climb stairs, and
here is my
secret to maximizing your mood-boosting effect:
playing music
.
Music, movement. As with the same, it can instantly improve your mood and give you energy. Moving to music promotes adrenaline and dopamine release. I dance to my favorite music when I want to feel refreshed. I do this because it's the best way to turn anxiety into passion, so let's do
it right now, I hope the technical part goes well, I'm going to play a song now. I'm going to do the moves I told you earlier. This time I'll do the same to the joyful music. For 90 seconds, you can follow me. I think I want to do my cat too. I'll move the cat first."
"Yes, I hope you enjoyed it a little too. You should have heard the song well. If you did, feel how you feel now. I feel better than before. This is my own way to feel the effect of improving my mood." You, too, take some time during the day to do movements that energize you. It can be simple. Don't think of it as an exercise, but think of it as an instantaneous release.
You
can use this method anytime you want to energize.
Let me tell you how: When the Corona Pandemic began to spread in California, people immediately went into distancing, I couldn't see my family and friends, and my Stanford lecture was canceled and then went online, which was quite isolated at the time. The best thing I did was buy a big boxing punching bag at this time, and I've been boxing almost every day since, kicking the punching bag and punching it made me energized, like a boxer, without fear. And every time I boxed like this, I felt really good. I felt that I could communicate with others and focus on what I had to do to reach my goals.”
“What I just explained is an example of the'excitement that comes after persevering effort'. This excitement comes from the chemical reactions that occur in the brain and the changes in attitudes that appear when the body moves violently. Endorphins and endocannabinoids are released, both of which are neurotransmitters that allow us to physically endure, which reduces pain and empowers us, but at the same time reduces negative emotions such as self-doubt and worry, and positive emotions. , For example, it promotes happiness, joy, hope, the feeling of being connected to others, etc.
So why does our brain give us this thrill and reward our physical activity? That's why we have survived for hundreds of thousands of years, and humans sometimes have to do hard work, which often requires cooperating with others, so when we do hard work our brain rewards us with persistence. When we exercise, our brain recognizes that we are doing something difficult and important, so it makes us feel thrilled and empowers us to enjoy the process without taking on difficult tasks. It also gives you the courage to reach out.
The important thing here is that this excitement lasts long after your workout.
This good mood lasts all day, so people are more likely to achieve important goals on the day they work out. You are more likely to communicate more positively with friends and family, and
research has shown that exercising can actually lead to
a'better
me.' To taste the excitement that comes from enduring effort, you can only last at least 20 minutes. which is when the activities in difficulty.
the activities that will feel the thrill is unbounded. but as to view a full effect, as if I have two bouts, however, it is advisable to choose activities that give you some sort of purpose, since
"Because this excitement is not only a brain chemistry, it is also closely related to how good you feel when you achieve something.
“Now this is the last method. Last September, I was finally able to take an outdoor dance class in six months. On the first day of class resumption, a female student in the picture over there sent me an email after class. I was so happy that I almost died. It was a great pleasure to meet you and the other students in person and dance. Thank you so much for bringing us back together.” In
fact, no matter what action you move, you can feel better. But
there is another special thing about moving with other people: The
tremendous happiness that my students feel is called “collective pleasure.” In psychological terms, collective pleasure is the self-transcendence and empowerment that comes from moving with others. This collective enjoyment becomes especially important after a crisis, for example, a study that looked at the benefits of exercising after a natural disaster, and the findings, including exercise alone in the process of moving out of a crisis or disaster, some exercise found that the prevention of depression anything. but the effects of exercise as others would like whether it was even greater. that is why I want to my students were soon back in the classroom during the outgoing year deal in corona situation
collective enjoyment To feel, all you have to do is move with other people. Collective enjoyment is an incredibly powerful human instinct, so you can feel it if you are far away from others or just communicate with others.”
“I hope what I've said today will help you. Philosopher Doug Anderson said,'The tremendous power of movement can change the lives of all of us. To do so, we must believe in its power and focus on our own experiences.' I told you today about my experience with the joy of movement, and now I hope you believe in your body too,
don't forget
, moving for three minutes can completely change your mood, and working out for 20 minutes can make you feel good. Moving your body violently will give you hope and courage throughout the day, and moving with others will boost your sense of community
and give you the
confidence to create a more positive future.
Your body will be happy and resilient. I hope you find an activity that makes you feel good and makes you feel good about yourself. That way, you will find the joy of your movement.”
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