TED演讲：为什么社交健康是幸福和长寿的关键
字幕摘录
| 时间 | 英文 | 中文 |
|---|---|---|
| 0:04 | So, a couple years ago, a woman I know who I'll call Maya | 所以,几年前,我认识一个女人 我会打电话给玛雅 |
| 0:09 | went through a lot of big changes in a short amount of time. | 在短时间内经历了许多巨大的变化. |
| 0:12 | She got married, she and her husband moved for his job | 她结婚了,她和她丈夫搬去工作 |
| 0:15 | to a new city where she didn't know anyone. | 去一个她不认识任何人的新城市 |
| 0:18 | She started a new role working from home, | 她从家里开始了一个新角色 |
| 0:20 | all while managing her dad's new diagnosis of dementia. | 在她父亲新诊断出痴呆症的时候 |
| 0:24 | And to manage the stress of all this change, | 为了应付这些变化的压力 |
| 0:27 | Maya doubled down on her physical and mental health. | 玛雅的身心健康水平下降了一倍。 |
| 0:31 | She added a new role | 她增加了一个新角色 |
| 0:31 | She exercised almost every day, she ate healthy foods, | 她几乎每天都在锻炼 吃健康的食物 |
展开字幕全文（186 条）
| 序号 | 英文 | 中文 |
|---|---|---|
| 1 | So, a couple years ago, a woman I know who I'll call Maya | 所以,几年前,我认识一个女人 我会打电话给玛雅 |
| 2 | went through a lot of big changes in a short amount of time. | 在短时间内经历了许多巨大的变化. |
| 3 | She got married, she and her husband moved for his job | 她结婚了,她和她丈夫搬去工作 |
| 4 | to a new city where she didn't know anyone. | 去一个她不认识任何人的新城市 |
| 5 | She started a new role working from home, | 她从家里开始了一个新角色 |
| 6 | all while managing her dad's new diagnosis of dementia. | 在她父亲新诊断出痴呆症的时候 |
| 7 | And to manage the stress of all this change, | 为了应付这些变化的压力 |
| 8 | Maya doubled down on her physical and mental health. | 玛雅的身心健康水平下降了一倍。 |
| 9 | She added a new role | 她增加了一个新角色 |
| 10 | She exercised almost every day, she ate healthy foods, | 她几乎每天都在锻炼 吃健康的食物 |
| 11 | she went to therapy once a week. | 她每周去治疗一次 |
| 12 | And these actions really helped. | 这些行动真的有帮助。 |
| 13 | Her body got stronger, her mind got more resilient, | 她的身体变强了 她的头脑变强了 |
| 14 | but only up to a point. | 但只有一点。 |
| 15 | She was still struggling, | 她还在挣扎 |
| 16 | often losing sleep in the middle of the night, | 经常半夜失眠, |
| 17 | feeling unfocused, unmotivated during the day. | 觉得白天没有重点,没有动机。 |
| 18 | Maya was doing everything that doctors typically tell us to do | 玛雅在做医生通常教我们做的事 |
| 19 | to be physically and mentally healthy, | 身心健康, |
| 20 | and yet something was missing. | 但还是少了一些东西 |
| 21 | What if I told you that what was missing for Maya | 如果我告诉你什么是 缺少玛雅 |
| 22 | is also missing for billions of people around the world, | 全世界数十亿人失踪, |
| 23 | and that it might be missing for you? | 你可能不见了? |
| 24 | What if I told you that not having it | 如果我告诉你,没有它 |
| 25 | undermines our other efforts to be healthy | 破坏我们其他健康的努力 |
| 26 | and can even shorten your lifespan? | 甚至可以缩短你的寿命? |
| 27 | I've been studying this for over a decade, | 我研究这个十几年了 |
| 28 | and I've discovered that the traditional way we think about health | 我发现传统的健康思维方式 |
| 29 | is incomplete. | 不完整。 |
| 30 | By thinking of our health as primarily physical and mental, | 认为我们的健康 主要是身体和精神, |
| 31 | we overlook what I believe is the greatest challenge | 我们忽略了我认为最大的挑战 |
| 32 | and the greatest opportunity of our time, | 和我们时代最大的机会, |
| 33 | social health. | 社会健康。 |
| 34 | While physical health is about our bodies | 身体健康是我们身体的问题 |
| 35 | and mental health is about our minds, | 和心理健康是我们的想法, |
| 36 | social health is about our relationships. | 社会健康是我们的关系。 |
| 37 | And if you haven't heard this term before, | 如果你之前没听说过这个术语 |
| 38 | that's because it hasn't yet made its way into mainstream vocabulary, | 因为它还没有进入主流词汇, |
| 39 | yet it is equally important. | 但同样重要的是 |
| 40 | Maya didn't yet have a sense of community in her new home. | 玛雅在她的新家还没有社区感. |
| 41 | She wasn't seeing her family or her friends | 她没有见到她的家人或朋友 |
| 42 | or her coworkers in person anymore, | 或她的同事 已经亲自, |
| 43 | and she often went weeks only spending quality time with her husband. | 她经常花几周时间陪她丈夫 |
| 44 | Her story shows us that we can't be fully healthy. | 她的故事告诉我们,我们不能完全健康。 |
| 45 | We can't thrive if we take care of our bodies and our minds, | 如果我们照顾好身体和思想,我们就无法繁荣, |
| 46 | but not our relationships. | 但不是我们的关系。 |
| 47 | Similar to Maya, | 和玛雅类似 |
| 48 | hundreds of millions of people around the world | 全世界数亿人 |
| 49 | go weeks at a time without talking to a single friend or family member. | 几周前不跟朋友或家人说话 |
| 50 | Globally, one in four people feel lonely, | 从全球来看,每四人中就有一人感到孤独 |
| 51 | and 20 percent of adults worldwide | 全世界20%的成年人 |
| 52 | don't feel like they have anyone they can reach out to for support. | 不要觉得他们有 任何人,他们可以联络 寻求支持。 |
| 53 | Think about that. | 考虑一下 |
| 54 | One in five people you encounter may feel like they have no one. | 你遇到的五分之一的人 会觉得自己没有亲人 |
| 55 | This is more than heartbreaking. | 这不仅仅是令人心碎。 |
| 56 | It's also a public health crisis. | 这也是公共卫生危机. |
| 57 | Disconnection triggers stress in the body. | 脱节引发身体压力. |
| 58 | It weakens people's immune systems. | 它削弱了人们的免疫系统. |
| 59 | It puts them at a risk, greater risk, | 让他们面临更大的风险 |
| 60 | of stroke, heart disease, diabetes, dementia, depression, | 中风、心脏病、糖尿病、痴呆症、抑郁症 |
| 61 | and early death. | 还有早死 |
| 62 | Social health is essential for longevity. | 社会健康对长寿至关重要。 |
| 63 | So you might be wondering, | 所以你可能会想知道, |
| 64 | what does it look like to be socially healthy? | 社会健康是什么样子的? |
| 65 | What does that even mean? | 这是什么意思? |
| 66 | Well, it's about developing close relationships | 嗯,这是关于发展密切的关系 |
| 67 | with your family, your friends, your partner, yourself. | 和你的家人,你的朋友,你的搭档,你自己。 |
| 68 | It's about having regular interaction with your coworkers, your neighbors. | 是关于与同事,邻居们的定期互动. |
| 69 | It's about feeling like you belong to a community. | 这是关于感觉你属于一个社区。 |
| 70 | Being socially healthy is about having the right quantity | 保持社会健康意味着拥有合适的数量 |
| 71 | and quality of connection for you. | 和你的连接质量。 |
| 72 | And Maya's story is one example of how social health challenges come up. | 玛雅的故事是社会健康挑战的一个例子。 |
| 73 | In my work, I hear many others. | 在我的工作里,我听到许多其他人。 |
| 74 | Stories like Jay, a freshman in college | 像Jay这样的故事,大学新生 |
| 75 | who's eager to get involved in campus, | 谁渴望进入校园, |
| 76 | yet is having a hard time fitting in with people in his dorm | 却很难适应他宿舍里的人 |
| 77 | and often feels homesick. | 经常觉得想家 |
| 78 | Or Serena and Ali, a couple juggling the chaos of young kids | 或瑟琳娜和阿里, 夫妇杂耍 年轻孩子的混乱 |
| 79 | with demanding jobs. | 工作很艰巨 |
| 80 | They rarely have time to see friends or spend time one-on-one. | 他们很少有时间去见朋友 也很少单独相处 |
| 81 | Or Henry, recently retired, who cherishes time with his spouse | 或者是刚退休的亨利 他珍惜与配偶在一起的时间 |
| 82 | and yet feels untethered without his team anymore | 却觉得没有他的团队了 |
| 83 | and wishes he could see his kids and grandkids more often. | 希望他能经常见到孩子和孙子 |
| 84 | These stories show that social health | 这些故事表明社会健康 |
| 85 | is relevant to each of us at every life stage. | 在每个生命阶段 都与我们每个人有关 |
| 86 | So if you're not sure where to start, | 所以如果你不知道从哪里开始 |
| 87 | try the 5-3-1 guideline from my book. | 试试我书上的5 -3 |
| 88 | It goes like this. | 它是这样的。 |
| 89 | Aim to interact with five different people each week, | 目标是每周与五个不同的人互动 |
| 90 | to strengthen at least three close relationships overall, | 全面加强至少三个密切关系, |
| 91 | and to spend one hour a day connecting. | 并每天花一小时连接。 |
| 92 | Let's dig into these. | 我们来查查 |
| 93 | So first, interact with five different people each week. | 首先,每周与五个不同的人互动。 |
| 94 | Just like eating a variety of vegetables | 就像吃各种蔬菜一样 |
| 95 | and other food groups is more nutritious, | 和其他食物群体营养更丰富, |
| 96 | research has shown that interacting with a variety of people | 研究表明,与各种人的互动 |
| 97 | is more rewarding. | 更值得奖赏 |
| 98 | So your five could include close loved ones, | 所以你们五个可以包括亲近的亲人 |
| 99 | casual acquaintances, even complete strangers. | 随便认识的人,甚至陌生人 |
| 100 | In fact, in one study that I love, | 事实上,在一件我喜欢的研究中, |
| 101 | people who just smiled, made eye contact, | 刚刚笑了一下 和眼睛接触的人 |
| 102 | and chit-chatted with a barista | 和律师聊天 |
| 103 | felt happier and a greater sense of belonging | 感觉更快乐 更强烈的归属感 |
| 104 | than people who just rush to get their coffee and go. | 而不是那些急着去喝咖啡的人 |
| 105 | Next, strengthen at least three close relationships. | 其次,加强至少三个密切关系。 |
| 106 | Okay, we've all heard of a to-do list, | 好吧 我们都听说过待办案件清单 |
| 107 | but I would like to invite you to write a to-love list. | 但我想邀请你 写一个爱的名单。 |
| 108 | Who matters most to you? | 谁对你最重要? |
| 109 | Who can you be yourself with? | 你和谁在一起? |
| 110 | Make sure that you invest in the names | 确保您在名字上投资 |
| 111 | of at least three of the people that you write down | 其中至少有3个人是被你记录下来的 |
| 112 | by scheduling regular time together, | 通过将正常时间安排在一起, |
| 113 | by showing a genuine interest in their lives, | 对他们的生活表现出真正的兴趣, |
| 114 | and also by opening up about the experiences | 并开放经验 |
| 115 | that you're going through. | 你正在经历。 |
| 116 | And I'm often asked, does it have to be in person? | 我经常被问到,是不是一定要当面问? |
| 117 | Does texting count? | 发短信算不算? |
| 118 | Studies have shown that face-to-face is ideal, | 研究表明,面对面是理想的, |
| 119 | so do that whenever possible, | 因此,只要有可能, |
| 120 | but there are absolutely still benefits | 但绝对还有好处 |
| 121 | to staying connected virtually. | 保持连接 |
| 122 | And last, spend one hour a day on meaningful connection. | 最后,每天花一个小时 进行有意义的连接。 |
| 123 | Okay, if you're an introvert, | 好吧 如果你是个内向 |
| 124 | right now you're probably thinking one hour sounds like a lot. | 现在,你可能认为一个小时 听起来像很多。 |
| 125 | 我了解,我记得 I get it. | |
| 126 | It might be surprising, but I'm actually also an introvert. | 这可能令人惊讶, 但我实际上也是一个内向。 |
| 127 | However, keep in mind that just like getting eight hours of sleep at night, | 但是,记住,就像晚上睡觉8小时一样, |
| 128 | the exact amount that's right for you personally | 准确的金额,这是你个人的权利 |
| 129 | might be higher or lower. | 也许更高或更低。 |
| 130 | But if you're thinking that one hour a day sounds like way too much | 但如果你认为一天一个小时听起来太过分了 |
| 131 | because you're just way too busy, | 因为你太忙了 |
| 132 | I challenge you. | 我挑战你 |
| 133 | Adults in the US spend an average of four and a half hours each day | 美国成年人每天平均花费4个半小时 |
| 134 | on their smartphones. | 他们的智能手机。 |
| 135 | So instead of scrolling on social media, | 因此,与其在社交媒体上滚动, |
| 136 | text a friend. | 发短信给朋友。 |
| 137 | Instead of reading news headlines, write a thank-you card. | 与其看新闻头条,不如写一张感谢卡. |
| 138 | Instead of listening to a podcast, call a family member. | 与其听播客的话,不如叫家人. |
| 139 | Maya put this into practice | 玛雅将这个付诸实践 |
| 140 | by scheduling recurring hangouts with a new local friend that she made, | 安排她跟本地新朋友 经常约会 |
| 141 | by attending community events | 参加社区活动 |
| 142 | and dropping cards off in her neighbor's mailboxes, | 然后把卡片放进她邻居的邮箱 |
| 143 | by planning trips to see family | 计划外出探亲 |
| 144 | and inviting friends in other cities to come visit, | 并且邀请其他城市的朋友来访问, |
| 145 | and bolstering her social health | 并加强其社会健康 |
| 146 | made more of a difference | 使更多的变化 |
| 147 | than focusing solely on her physical and mental health ever could. | 而不是只关注她的身心健康 |
| 148 | And I know this because Maya is actually me. | 我知道这一点,因为玛雅其实是我。 |
| 149 | I am so passionate about sharing tools to be socially healthy | 我很热衷于分享社交健康的工具 |
| 150 | because honestly, I need them too. | 因为老实说 我也需要他们 |
| 151 | And the 531 guideline is one way | 而531准则是一条路 |
| 152 | that we can be proactive and intentional about our relationships, | 我们可以主动和有意地处理我们的关系, |
| 153 | and that is really the point. | 这才是重点 |
| 154 | Be proactive and intentional about your social health. | 要主动,故意做好你的社会健康工作. |
| 155 | So zooming out beyond the steps that you and I take individually, | 所以放大 超越你我各自采取的步骤, |
| 156 | together, we need to shape a society that thrives through social health. | 我们需要共同塑造一个通过社会健康而繁荣的社会。 |
| 157 | Over the next decade, | 在接下来的十年里, |
| 158 | I envision educators championing social health in schools. | 我设想教育者在学校倡导社会健康。 |
| 159 | And just like kids build their physical muscles in gym class, | 就像孩子们在体育课上锻炼身体肌肉一样 |
| 160 | they'll exercise their social muscles in connection class. | 他们会在连线课上锻炼自己的社交肌肉. |
| 161 | Over the next decade, | 在接下来的十年里, |
| 162 | I see our cities and neighborhoods being designed with social health in mind, | 我看见我们的城市和邻里 都在考虑社会健康 |
| 163 | where vibrant gathering places foster unity, | 在那里,充满活力的聚会场所促进团结, |
| 164 | and community builders are empowered to bring them to life. | 社区建设者有权使他们复活。 |
| 165 | Over the next decade, | 在接下来的十年里, |
| 166 | I believe that social health will become as ingrained | 我相信社会健康会变得根深蒂固 |
| 167 | in our collective consciousness as mental health is today. | 我们的集体意识中,就像今天的精神健康一样。 |
| 168 | Because not that long ago, | 因为不久前 |
| 169 | mental health was a taboo topic shrouded in stigma, | 精神健康是一个禁忌话题 笼罩在耻辱, |
| 170 | and now public figures talk openly about it. | 现在公众人物公开谈论这个问题。 |
| 171 | There's an entire industry to support it, | 有整个行业支持它, |
| 172 | and more and more people think of going to therapy like going to the gym. | 越来越多的人 想到去治疗 就像去健身房。 |
| 173 | In this future, loneliness will subside, | 在这未来,孤独会平息 |
| 174 | just like smoking subsided when we recognized and treated it | 碞钩и粄醚并秆∕ 废废跑妓 |
| 175 | as a public health issue. | 作为公共卫生问题。 |
| 176 | In this future, | 未来 |
| 177 | I hope that social health will become so deeply woven | 我希望社会健康会变得如此深刻 |
| 178 | into the fabric of our culture | 我们的文化结构 |
| 179 | that no one needs the 531 guideline anymore. | 任何人都不需要531条准则 |
| 180 | So to get there, | 所以,为了到达那里, |
| 181 | make relationships your priority, | 使关系成为你的优先事项, |
| 182 | not only for you, but also for the people you love, | 不仅为你, 也为你爱的人, |
| 183 | because the beauty of nurturing your own social health | 因为培养自己的社会健康的美感 |
| 184 | is that it naturally enriches the social health | 它自然地丰富了社会健康 |
| 185 | of everyone you connect with. | 所有你联系的人 |
| 186 | Thank you. | 谢谢 |
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