Name: 不再孤單的4個方法！ (4 Ways to Be Less Lonely)
Uploaded: 2026-02-25T12:32:27.000Z
Duration: 37 min 47 s

to 不定詞

You want to be known, but we don't necessarily want to know people very well.

你渴望被看見，但我們不一定想深入認識別人。

And therein lies the trouble that we have in our modern society today with loneliness.

這就是我們現代社會今天面臨的孤獨問題所在。

And as we're getting worse at knowing others, other people don't know us as much.

當我們越來越不擅長認識別人時，別人對我們的認識也越來越少。

And that's what puts us into the Poe syndrome of, you know, not being a very good friend, and

這就是讓我們陷入 Poe 症候群，你知道的，就是當不好朋友，

so therefore not having very many good friends.

When people feel understood, it activates the pleasure centers in their brain, notably the ventral striatum, the ventral tegmental area.

當人們感覺被理解時，大腦的愉悅中心就會被啟動，特別是腹側紋狀體、腹側被蓋區。

And while they feel misunderstood, it stimulates their pain centers, most notably the anterior insula.

而當他們感覺不被理解時，則會刺激他們的疼痛中心，最顯著的是前腦島。

It's not going to be good enough for anybody to say, you know, I feel cosmically significant, even though nobody actually cares about me.

就算沒有人真的關心我，光是說「我覺得自己有宇宙級的意義」是不足夠的。

If no one knows you well, you can't be happy.

如果沒有人瞭解你，你就無法快樂。

If you need to get out of loneliness, here's what you do.

如果你想擺脫孤獨，可以這樣做。

This is a show about love and happiness, how you can have more of it, how you can bring more of it to other people.

這是一個關於愛與幸福的節目，教你如何擁有更多，如何帶給他人更多。

It's what I've been teaching at Harvard University for the past seven years.

這是我過去七年在哈佛大學教的課程。

And I want you to join me in this moment of teaching love and happiness to other people, using science and ideas.

我想邀請你和我一起，運用科學和想法，在這時刻將愛與幸福傳遞給他人。

That's really my stock and trade that I can't do it by myself.

這真的是我的看家本領，我沒辦法一個人完成。

I need people who are actually in the movement.

我需要真正參與這場運動的人。

But when you become a happiness teacher, I promise you that you'll be the one who actually gets happier.

但當你成為一位幸福導師，我保證你會是那個真正變得更快樂的人。

There's a lot of data on that, but you don't need it.

這方面有很多數據，但你不需要。

You know, there's the truth that if this becomes something that you're talking about that you're sharing, you're going to enjoy the biggest benefit of all.

你知道，有個真相是，如果這變成你正在談論、正在分享的事，你將會享受到最大的好處。

That's what I like to talk about an awful lot.

But I want to look at it from one particular angle today, which is actually unhappiness.

但今天我想從一個特別的視角來看，那就是「不幸」。

And specifically, one element of great unhappiness that we see a lot of today, which is loneliness.

特別是今天我們看到很多的不幸，那就是「孤獨」。

A lot of people have actually written about this of late.

最近有很多人都在探討這件事。

The former Surgeon General of the United States actually wrote a really good book about loneliness.

美國前任公共衛生局長寫了一本關於孤獨的書，非常棒。

我會把書的資訊放在節目筆記裡，但

I Want to talk about it from a particular vantage point today about how you can understand why loneliness tends to be self perpetuating in your life and most importantly, some specific techniques on how you can experience less of it in your life and help other people as well.

今天我想從一個特別的視角來談，讓你瞭解為什麼孤獨傾向於自我延續，最重要的是，一些具體的方法，讓你能在生活中減少孤獨，同時也能幫助別人。

Before we get started, as always, if you've got some comments that you want to, you want to give me, you've got some criticisms, you got some questions you want to feedback, you want to tell me about your life, I'd love to hear it.

在我們開始之前，一如往常，如果你有任何想告訴我的評論、批評、問題，或者想分享你的生活，我都很樂意聽。

Please write to me@officehoursotharbrooks.com or put it in the comment section any place where you're watching or listening to this.

請寫信到 me@officehoursotharbrooks.com，或是你正在觀看或收聽的任何地方的留言區。

Don't forget to leave a review on Spotify or Apple and subscribe on your platform of choice.

別忘了在 Spotify 或 Apple 上留下評論，並在你選擇的平臺上訂閱。

That helps us actually spread the show ideas to more people.

這能幫助我們把節目的想法傳播給更多人。

Hey friends, a lot of you know that I keep a very high protein diet that's important for me in my 60s because I want to maintain a good level of muscle protein synthesis and I don't always have time to eat as much protein as I want from Whole Foods.

嘿，朋友們，你們很多人知道我會吃高蛋白飲食，這對我六十幾歲來說很重要，因為我想維持良好的肌肉蛋白質合成水準，而且我沒有時間從原型食物中攝取足夠的蛋白質。

That's the ideal, but it's just not manageable all the time.

這是理想狀況，但有時候就是無法實現。

For that reason, I'm always looking for supplements that can actually get me where I need to go with respect to my macronutrient profile.

是以，我一直在尋找能幫助我達到所需巨量營養素比例的補充品。

A bunch of my friends were telling me that David protein is a really good source.

我的一些朋友告訴我，David protein 是個很不錯的選擇。

The reason reason is because protein bars in general, they're handy, they're convenient, but

原因是因為蛋白質棒通常很方便，很實用，但是

they can be very high in calories and they can actually be really high in carbohydrate, especially in the form of sugar.

它們的熱量可能很高，而且碳水化合物含量也很高，尤其是糖分。

David protein I heard was better and sure enough, it's got a great profile.

我聽說 David protein 比較好，果然，它的成分很棒。

It has 40% more protein and 57% fewer calories than most of the protein bars you find out there.

它比市面上大多數蛋白質棒的蛋白質含量高出 40%，熱量則少 57%。

28 grams of protein, 150 calories, 0 grams of sugar.

有 28 克蛋白質，150 卡路里，0 克糖。

That's actually quite a few feet to put that together.

I started buying David protein bars and now I'm pleased that they're sponsoring this show as well.

我開始購買 David protein 棒，現在也很高興他們也贊助了這個節目。

So whether you're on the go or hitting the gym, if you're trying to meet your protein targets, David protein is a good way for you to do it.

所以，無論你是外出奔波還是去健身房，如果你想達到蛋白質攝取目標，David protein 是個不錯的選擇。

That's why I'm doing it and it's what I'm carrying when I'm on the road.

這就是我這麼做的原因，也是我出門在外時會帶的東西。

So head over to davidprotein.com Arthur they got a special offer for you if you buy four cartons, they'll give you the fifth carton for free.

所以快到 davidprotein.com 看看，他們有特別優惠給你，買四箱就送你一箱。

And you can also find David Protein in stores by looking for the store locator.

你也可以透過尋找門市地點，在店裡找到 David Protein。

When I think about loneliness, a case study that comes to mind is one of my favorite authors.

當我想到孤獨，一個讓我印象深刻的案例研究，是一位我最喜歡的作家。

The American author from a couple hundred years ago who wrote a lot of early horror fiction, a lot of kind of creepy short stories.

這位幾百年前的美國作家，寫了很多早期的恐怖小說，很多有點嚇人的短篇故事。

Well, it turns out that Edgar Allan Poe was a very troubled guy.

嗯，結果發現 Edgar Allan Poe 是個非常苦惱的人。

You might actually ascertain that just from reading his stories.

你讀他的故事，其實就能發現。

And he actually wrote a poem in 1829 called well, Alone.

而且他其實在 1829 年寫了一首詩，叫做「孤獨」。

And I'm not going to read you the whole poem, but

My sorrow I could not awaken my heart to joy at the same tone and all I loved, I loved alone.

我的悲傷，我無法喚醒我的心靈，在同一種語調中，我所愛的一切，我都孤獨地愛著。

Kind of the definition of loneliness, isn't it?

這根本就是孤獨的定義，不是嗎？

I thought to myself when I read that for the first time, well, poor guy.

我第一次讀到這段的時候，心裡想著，唉，可憐的傢伙。

Why weren't there more people around him who had given outstretched hand to help him where he actually needed it?

為什麼身邊沒有更多人伸出援手，在他真正需要的時候幫助他呢？

Well, I got a little insight into what the problem was when I read his obituary in one of the Richmond, Virginia papers.

其實，當我在維吉尼亞州里奇蒙的一份報紙上讀到他的訃聞時，我對問題所在有了點瞭解。

So he was in the region where I actually live and find myself now.

所以他當時就在我現在居住和發現自己的這個地區。

And it described Edgar Allan Poe in the following way.

He had very few friends and was the friend of very few.

他朋友很少，而且也很少成為別人的朋友。

In other words, the problem wasn't that he didn't, people didn't like him.

換句話說，問題不在於別人不喜歡他。

The real problem is that he didn't like anybody.

Now I'm not saying that all lonely people have some sort of behavioral condition where they hate everybody.

現在我不是說所有孤獨的人都有某種行為問題，讓他們討厭每個人。

The case I'm going to make is that all of us have a little bit of Edgar Allan Poe in us.

我要提出的論點是，我們每個人身上都有一點愛倫坡的影子。

That part of the problem with our isolation is the way that we isolate ourselves to a very large extent.

我們孤立問題的一部分，在於我們在很大程度上自我孤立。

And I see it more and more and more for people who are suffering from loneliness.

而且我越來越常看到，對於那些正在經歷孤獨的人來說。

I know that there's a lot more that we can do to help other people.

我知道我們還有很多可以做的，來幫助其他人。

But what I really want to do in this show is for you to learn how to help yourself in those lonely periods in your life.

但我在這個節目裡真正想做的，是讓你在生命中那些孤獨的時期，學會如何幫助自己。

Now this syndrome is more and more common, this loneliness problem, maybe even the Poe syndrome of the way that we self isolate.

現在這個症候群越來越常見，這個孤獨的問題，甚至可能是我們自我孤立的 Poe 症候群。

There's a very interesting survey that comes out now pretty regularly by cigna, which is the health company, the health insurance company, health services company.

有一個非常有趣的調查，現在相當定期地由 Cigna 發布，這是一家健康公司、一家健康保險公司、一家健康服務公司。

And in a survey from 2018, which has since been updated, showing the same patterns, more than half of us adults said that they always or sometimes feel that no one knows them well.

在 2018 年的一項調查中，這項調查後來也有更新，顯示出相同的模式，超過一半的美國成年人表示，他們總是或有時覺得沒有人真正瞭解他們。

Now, that's kind of unthinkable in the past, but something was actually going on.

現在，這在過去是難以想像的，但確實有些事情正在發生。

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不再孤單的4個方法！ (4 Ways to Be Less Lonely)

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