She got married, she and her husband moved for his job to a new city where she didn't know anyone.

結婚後，她和丈夫因工作關係搬到了一個陌生的城市。

She started a new role working from home, all while managing her dad's new diagnosis of dementia.

她開始了在家工作的新角色，同時還要照顧新診斷出患有痴呆症的父親。

And to manage the stress of all this change, Maya doubled down on her physical and mental health.

為了應對所有這些變化帶來的壓力，瑪雅加倍努力保持身心健康。

She exercised almost every day, she ate healthy foods, she went to therapy once a week.

她幾乎每天都鍛鍊身體，吃健康食品，每週去做一次心理治療。

And these actions really helped.

這些行動確實起到了很大作用。

Her body got stronger, her mind got more resilient, but only up to a point.

她的身體變得更強壯，她的頭腦變得更靈活，但這只是在一定程度上。

She was still struggling, often losing sleep in the middle of the night, feeling unfocused, unmotivated during the day.

她仍在苦苦掙扎，經常半夜失眠，白天感覺精力不集中，提不起精神。

Maya was doing everything that doctors typically tell us to do to be physically and mentally healthy, and yet something was missing.

為了身心健康，瑪雅做了醫生通常告訴我們要做的一切，但還是少了點什麼。

What if I told you that what was missing for Maya is also missing for billions of people around the world, and that it might be missing for you?

如果我告訴你，瑪雅所缺少的也是全世界數十億人所缺少的，而你也可能缺少呢？

What if I told you that not having it undermines our other efforts to be healthy and can even shorten your lifespan?

如果我告訴你，沒有它就會破壞我們為健康所做的其他努力，甚至會縮短你的壽命呢？

I've been studying this for over a decade, and I've discovered that the traditional way we think about health is incomplete.

十多年來，我一直在研究這個問題，我發現我們對健康的傳統看法是不全面的。

By thinking of our health as primarily physical and mental, we overlook what I believe is the greatest challenge and the greatest opportunity of our time, social health.

如果把我們的健康看作主要是身體和精神健康，我們就會忽視我認為是我們這個時代最大的挑戰和最大的機遇--社會健康。

While physical health is about our bodies and mental health is about our minds, social health is about our relationships.

身體健康關乎我們的身體，心理健康關乎我們的思想，而社交健康則關乎我們的人際關係。

And if you haven't heard this term before, that's because it hasn't yet made its way into mainstream vocabulary, yet it is equally important.

如果你以前沒有聽說過這個詞，那是因為它還沒有進入主流詞彙，但它同樣重要。

Maya didn't yet have a sense of community in her new home.

瑪雅在新家還沒有社區感。

She wasn't seeing her family or her friends or her coworkers in person anymore, and she often went weeks only spending quality time with her husband.

她不再與家人、朋友或同事見面，她經常幾周都只與丈夫共度美好時光。

Her story shows us that we can't be fully healthy, we can't thrive if we take care of our bodies and our minds, but not our relationships.

她的故事告訴我們，如果我們只關心自己的身體和心靈，卻不關心自己的人際關係，我們就不可能完全健康，也不可能茁壯成長。

Similar to Maya, hundreds of millions of people around the world go weeks at a time without talking to a single friend or family member.

與瑪雅的情況類似，全世界有數以億計的人一連幾周都不與任何朋友或家人交談。

Globally, one in four people feel lonely, and 20 percent of adults worldwide don't feel like they have anyone they can reach out to for support.

在全球範圍內，每四個人中就有一個人感到孤獨，全球有 20% 的成年人認為他們沒有可以尋求支持的人。

Think about that.

想想看

One in five people you encounter may feel like they have no one.

在你遇到的人中，每五個人中就有一個人可能覺得自己無依無靠。

This is more than heartbreaking, it's also a public health crisis.

這不僅令人心碎，也是一場公共衛生危機。

Disconnection triggers stress in the body, it weakens people's immune systems, it puts them at a greater risk of stroke, heart disease, diabetes, dementia, depression and early death.

失聯會引發身體壓力，削弱人們的免疫系統，增加中風、心臟病、糖尿病、痴呆症、抑鬱症和早逝的風險。

Social health is essential for longevity.

社會健康對長壽至關重要。

So you might be wondering, what does it look like to be socially healthy?

所以，你可能會想知道，社交健康是什麼樣的？

What does that even mean?

這到底是什麼意思？

Well, it's about developing close relationships with your family, your friends, your partner, yourself.

嗯，就是與家人、朋友、伴侶和自己建立親密關係。

It's about having regular interaction with your co-workers, your neighbors.

就是要經常與同事、鄰居交流。

It's about feeling like you belong to a community.

這是一種屬於社區的感覺。

Being socially healthy is about having the right quantity and quality of connection for you.

健康的社交方式就是要有適合自己的聯繫數量和品質。

And Maya's story is one example of how social health challenges come up.

瑪雅的故事就是社會健康挑戰如何出現的一個例子。

In my work, I hear many others.

在我的工作中，我還聽到了許多其他的聲音。

Stories like Jay, a freshman in college who's eager to get involved in campus, yet is having a hard time fitting in with people in his dorm and often feels homesick.

像傑伊（Jay）這樣的故事，他是一名大學新生，渴望融入校園生活，但卻很難融入宿舍裡的人，經常會想家。

Or Serena and Allie, a couple juggling the chaos of young kids with demanding jobs.

或者是塞雷娜和艾莉，一對既要照顧年幼的孩子，又要應付繁重工作的夫婦。

They rarely have time to see friends or spend time one-on-one.

他們很少有時間見朋友，也很少有時間一對一地相處。

Or Henry, recently retired, who cherishes time with his spouse and yet feels untethered without his team anymore and wishes he could see his kids and grandkids more often.

或者是剛剛退休的亨利，他非常珍惜與配偶在一起的時間，但他覺得沒有了團隊就沒有了牽掛，希望能經常見到自己的孩子和孫子。

These stories show that social health is relevant to each of us at every life stage.

這些故事表明，社會健康與我們每個人的每個人生階段都息息相關。

So if you're not sure where to start, try the 5-3-1 guideline from my book.

是以，如果你不確定從哪裡開始，不妨試試我書中的 5-3-1 準則。

It goes like this.

事情是這樣的

Aim to interact with five different people each week to strengthen at least three close relationships overall and to spend one hour a day connecting.

爭取每週與五個不同的人交流，總體上至少加強三個親密關係，每天花一小時進行溝通。

Let's dig into these.

讓我們一起來了解一下。

So first, interact with five different people each week.

是以，首先，每週與五個不同的人互動。

Just like eating a variety of vegetables and other food groups is more nutritious, research has shown that interacting with a variety of people is more rewarding.

就像吃各種蔬菜和其他食物更有營養一樣，研究表明，與不同的人交流更有收穫。

So your five could include close loved ones, casual acquaintances, even complete strangers.

是以，你的五個人可以包括親密夫妻、熟人，甚至完全陌生的人。

In fact, in one study that I love, people who just smiled, made eye contact and chit-chatted with a barista felt happier and a greater sense of belonging than people who just rushed to get their coffee and go.

事實上，在一項我很喜歡的研究中，與那些匆匆忙忙拿了咖啡就走的人相比，那些只是微笑著與咖啡師進行眼神交流和閒聊的人感覺更快樂，也更有歸屬感。

Next, strengthen at least three close relationships.

接下來，至少要加強三種親密關係。

OK, we've all heard of a to-do list, but I would like to invite you to write a to-love list.

好吧，我們都聽說過 "待辦事項清單"，但我想請你寫一份 "待愛清單"。

Who matters most to you?

誰對你最重要？

Who can you be yourself with?

你能和誰在一起做自己？

Make sure that you invest in the names of at least three of the people that you write down by scheduling regular time together, by showing a genuine interest in their lives, and also by opening up about the experiences that you're going through.

通過定期安排共處時間、對他們的生活表現出真正的興趣以及敞開心扉講述自己正在經歷的經歷，確保你對所寫下的至少三個人的名字進行了投資。

And I'm often asked, does it have to be in person?

經常有人問我，一定要親自去嗎？

Does texting count?

發短信算不算？

Studies have shown that face-to-face is ideal, so do that whenever possible, but there are absolutely still benefits to staying connected virtually.

研究表明，面對面交流是最理想的方式，所以儘可能這樣做，但保持虛擬聯繫也絕對有好處。

And last, spend one hour a day on meaningful connection.

最後，每天花一小時建立有意義的聯繫。

OK, if you're an introvert, right now you're probably thinking one hour sounds like a lot.

好吧，如果你是一個內向的人，現在你可能會覺得一個小時聽起來很多。

I get it.

我明白了。

It might be surprising, but I'm actually also an introvert.

也許你會感到驚訝，但實際上我也是一個內向的人。

However, keep in mind that just like getting eight hours of sleep at night, the exact amount that's right for you personally might be higher or lower.

不過，請記住，就像晚上睡足八小時一樣，適合您個人的確切睡眠時間可能會更多或更少。

But if you're thinking that one hour a day sounds like way too much because you're just way too busy, I challenge you.

但是，如果你覺得每天一小時聽起來太多了，因為你實在太忙了，我向你挑戰。

Adults in the US spend an average of four and a half hours each day on their smartphones.

美國成年人平均每天花四個半小時使用智能手機。

So instead of scrolling on social media, text a friend.

是以，與其在社交媒體上滾動，不如給朋友發短信。

Instead of reading news headlines, write a thank-you card.

與其閱讀新聞標題，不如寫一張感謝卡。

Instead of listening to a podcast, call a family member.

與其聽播客，不如給家人打電話。

Maya put this into practice by scheduling recurring hangouts with a new local friend that she made, by attending community events and dropping cards off in her neighbor's mailboxes, by planning trips to see family and inviting friends in other cities to come visit.

瑪雅將這一理念付諸實踐，她與新結識的當地朋友定期聚會，參加社區活動並將賀卡投進鄰居的信箱，計劃去看望家人並邀請其他城市的朋友來做客。

And bolstering her social health made more of a difference than focusing solely on her physical and mental health ever could.

與只關注她的身體和精神健康相比，加強她的社交健康對她的影響更大。

And I know this, because Maya is actually me.

我知道這一點，因為瑪雅其實就是我。

I am so passionate about sharing tools to be socially healthy, because honestly, I need them, too.

我非常熱衷於分享社交健康的工具，因為說實話，我也需要它們。

And the 5-3-1 guideline is one way that we can be proactive and intentional about our relationships, and that is really the point.

而 "5-3-1 準則 "正是我們積極主動、有意識地處理人際關係的一種方法，這才是重點所在。

Be proactive and intentional about your social health.

積極主動地關注自己的社交健康。

So zooming out beyond the steps that you and I take individually, together, we need to shape a society that thrives through social health.

是以，除了你我各自採取的措施之外，我們還需要共同塑造一個通過社會健康而繁榮發展的社會。

Over the next decade, I envision educators championing social health in schools.

未來十年，我設想教育工作者在學校中倡導社會健康。

And just like kids build their physical muscles in gym class, they'll exercise their social muscles in connection class.

就像孩子們在體育課上鍛鍊身體肌肉一樣，他們也會在社交課上鍛鍊社交肌肉。

Over the next decade, I see our cities and neighborhoods being designed with social health in mind.

在未來十年裡，我看到我們的城市和社區在設計時會考慮到社會健康。

We're vibrant, gathering places, foster unity, and community builders are empowered to bring them to life.

我們是充滿活力的聚會場所，促進團結，社區建設者有能力將其變為現實。

Over the next decade, I believe that social health will become as ingrained in our collective consciousness as mental health is today.

我相信，在未來十年裡，社會健康將像今天的心理健康一樣深入我們的集體意識。

Because not that long ago, mental health was a taboo topic shrouded in stigma, and now public figures talk openly about it, there's an entire industry to support it, and more and more people think of going to therapy like going to the gym.

因為在不久之前，心理健康還是一個被汙名化的禁忌話題，而現在，公眾人物公開談論心理健康，整個行業都在支持心理健康，越來越多的人認為接受心理治療就像去健身房一樣。

In this future, loneliness will subside, just like smoking subsided when we recognized and treated it as a public health issue.

在未來，孤獨感將會消退，就像當我們認識到吸菸是一個公共健康問題並將其作為一個公共健康問題來對待時，它就會消退一樣。

In this future, I hope that social health will become so deeply woven into the fabric of our culture that no one needs the 5-3-1 guideline anymore.

在未來，我希望社會健康將深深融入我們的文化結構，以至於不再需要 5-3-1 準則。

So to get there, make relationships your priority, not only for you, but also for the people you love, because the beauty of nurturing your own social health is that it naturally enriches the social health of everyone you connect with.

是以，為了達到這個目標，要把人際關係放在首位，這不僅是為了你自己，也是為了你愛的人，因為培養你自己的社交健康的好處在於，它自然會豐富你所聯繫的每個人的社交健康。

Thank you.

謝謝。

Thank you.

謝謝。

Thank you.

謝謝。

Thank you.

謝謝。

Thank you.

謝謝。

Thank you.

謝謝。

Thank you.

謝謝。