Whether you've been with us since the very beginning, or you recently subscribed to our channel, we want you to know that we wouldn't be here today without you.

無論是從一開始就陪著我們的人，或者最近才訂閱的朋友，我們團隊想讓你們知道如果沒有你們，我們沒辦法走到今天。

There's a strong difference between being lonely and being alone.

「孤獨」和「單獨」這兩個字有很強烈的不同。

When we experience long days at work, go to one big social event after another, or go to school, our bodies will want to enter hermit mode.

當我們度過了漫長的工作日、參加完一場很大的社交場合或者去上學，我們的身體會進入「隱居模式」。

And that's normal.

而這很正常。

Just like batteries, we need time to recharge, and what better way than to unwind alone with a cozy blanket and your favorite show?

就像電池，我們需要時間充電，而哪裡還有比在舒服的毯子裡看劇來恢復狀態更好的方法呢？

But whether you've been home alone or spending time with people, have you been feeling disconnected?

但是無論你是獨自在家或跟其他人度過時間，你有沒有曾經感受過與世隔絕呢？

Here are seven signs you may be lonely.

這七個跡象顯示你可能很孤獨 。

One: Your insomnia is an ongoing problem.

第一，你可能正在經歷失眠問題。

Research shows that the lonelier you are, the more disturbances you experience in your sleep.

研究顯示，越孤獨，睡眠品質會越差。

Dr. Leana Karena states that lonely people do not experience less hours of sleep, but rather wake up more frequently throughout the night.

Leana Karena 醫生表示，孤獨的人睡眠時間沒有比較短，但是在夜間醒來的頻率會比較高。

To alleviate some of the blues before hitting the sheets, reach out to people by either talking to them on the phone or FaceTiming.

想要在睡前減輕焦慮，你可以打電話或和朋友視訊。

Texting doesn't work so well because psychologists have discovered hearing someone's voice or seeing their face are factors that strongly play in how we form connections.

傳訊息的效果比較不好，因為心理學家發現，聽到別人的聲音或看到別人的臉，在構成連結感方面非常重要。

Two: Your anxiety worsens.

第二，你的焦慮感逐漸惡化。

Do you already struggle with an anxiety disorder?

你是不是早已在與焦慮症搏鬥了呢？

When you're lonely, it may increase your cortisol levels.

當你獨自一人時，血液中的皮質醇濃度會上升。

The reason being, when you spend too much time ruminating over matters instead of talking them out, it'll often cause you to feel helpless, thus your brain will believe you're in danger when you're really not.

原因在於，如果你花太多時間重複咀嚼在意的事，而不是講出來，這樣通常會讓你感到無助，因此你的大腦會認為你身處危險之中，儘管你其實並沒有。

Instead of criticizing or being hard on yourself, try practicing positive self-talk and healthy mantras like, "you can do it" or "this too shall pass".

與其批判自己或對自己很苛刻，試著練習正向的自我對話或健康的小咒語，例如「你可以的」或「這也終將過去」。

Three: You live on your couch or bed.

第三，你「定居」在沙發或床上。

Loneliness can encourage us to stay locked in our homes, specifically one spot, like the couch or bed.

孤獨會促使我們窩在家裡，特別是某個特定的地方，例如沙發或床。

You may find you have no problem wearing your PJs all day or binge-watching TV.

你或許發現你可以整天穿著睡衣或整天看電視。

Doing this every once in a while is understandable, but if you do this on a daily basis, then something may be wrong, especially if you feel emptier than fulfilled.

偶一為之還可以理解，但如果這是你的日常，那一定有什麼東西出錯了，特別是你覺得自己很空虛。

Crack open a window, let some fresh air in, and go out for a walk.

打開窗戶吧！讓新鮮空氣進到室內然後出去走走。

Being in nature can help us feel connected and stay in the present.

身處大自然可以幫助你不再感到孤立並活在當下。

Four: You have difficulty with social situations.

第四，你在社交方面面臨困難。

Research shows that people who are lonely experience a harder time understanding and adapting social skills.

研究顯示，孤獨的人會較難以理解或適應社交技巧。

Maybe you realize you have to put yourself out there more in order to make friends and establish a bigger network.

或許是你意識到你必須將自己擺在社交場合，你才能交到朋友和拓展自己的人脈。

But you might sweat at the thought of it and make up excuses for yourself, like believing you're unapproachable or like you're not eloquent enough to stir up interesting conversations.

但你在意識到這個想法後感到退縮並為自己找藉口，例如覺得自己很難以親近或認為自己不夠能言善道，無法開啟一段有趣的談話。

Don't listen to those negative thoughts; instead, remind yourself that you're only human and give yourself pep talks to boost your confidence.

不要去聽心裡那些負面的聲音，而是應該要提醒自己，你也是個普通人，多跟自己精神喊話鼓舞自己。

Five: You choose materials over people.

第五，物質地位高過於人。

Do you spend more time buying things rather than making plans with people?

你會花比較多的時間買東西而不是跟人約會嗎？

Having nice things can seem great the first few minutes when you get that adrenaline rush, knowing you got them while they were on sale.

在你知道你想要的東西在打折時腎上腺素激發，買到它們的前幾分鐘雖然感覺超級好。

But this excitement is not sustainable in the long run.

但這種興奮感不會長久。

In the end, our experiences hold more meaning than what we own.

在最後，這個購買的過程比我們實質擁有了什麼更具意義。

Substitute your shopping sprees with family nights or vacation with your romantic partner.

用家庭之夜或與你浪漫的另一半出去度假取代掉你的購物狂熱。

Six: You're gaining weight.

第六，你的體重不斷上升。

Maybe it's not just the cake or all the pizza that's been making your digits go up; loneliness can often cause us to overeat when we feel like we can eat our problems away.

或許你體重計上的數字增加不能只怪罪於蛋糕還有比薩，孤獨有時會造成我們暴飲暴食，讓我們覺得好像爆吃一波問題就會消失。

Our negative headspace makes us most vulnerable when we opted for sugary sweets and carbs that we deem as comfort food.

我們負能量滿滿的腦袋在當我們選擇所謂「療癒系食物」如甜點或碳水類食物時最為脆弱。

Consequently, our bodies will start to suffer from high cholesterol levels and high blood pressure.

於是，我們的身體開始出現高膽固醇還有高血壓。

The next time you experience loneliness, try not to eat alone.

下次你感到孤獨時，試著不要自己埋頭苦吃。

Instead, prepare meals with friends and family.

而是準備餐點與朋友還有家人一起吃。

Seven: Alone time doesn't feel fun anymore.

第七，與自己獨處的時間不再有趣。

There's nothing wrong with being a natural homebody, but if you find yourself growing irritable instead of relaxed doing solitary hobbies, it might be time to evaluate what's going on.

天生就是個家裡蹲沒有錯，但如果你發現你待在家時開始變得容易煩躁，而不是放鬆地做自己的嗜好，那是時候評估一下是不是有哪個地方出錯了。

If you absolutely feel like you have no one to turn to, talk to your doctor, counselor, or HR manager.

如果你覺得你完全沒有人可以依靠，你可以跟你的心理醫生、諮商師或人事經理聊聊。

Never assume you have to bottle things up.

不要覺得自己必須封存自己的情緒。

You are loved and deserve a network of people who care about you.

你是被愛著的，你值得擁有一群在乎你的人。

Want more self-help content?

想要知道更多自助的內容嗎？

Check out and subscribe to YesReneau's channel.

去看看並訂閱 YesReneau 的頻道。

She creates videos on motivation, traveling, and, overall, just learning how to take one day at a time.

她拍攝勵志型、旅遊還有大致上就是教你如何腳踏實地一天一天過活的影片。

It would mean a lot not only to her, but to us.

這不只對她，對我們也會意義重大。

Also, if you liked this video, be sure to give it a thumbs-up.

還有，如果你喜歡這支影片，請務必按個喜歡。

As always, thanks for watching!

一如往常，謝謝你們的收看！