Understanding Loneliness
理解孤独
词汇：考研 | 句法：六级 | 文本：考研
刘立军 供稿
From childhood, we are conditioned to view those who are alone as isolated individuals, perhaps less likable or lacking the qualities to fit into a group. This early stigmatization leads us to believe that being alone signifies something is amiss. Consequently, when we experience loneliness, we tend to ruminate and catastrophize in social contexts, becoming entangled in negative thought patterns and beliefs that affect our behavior, brain function, and physical health. However, it is possible to expand the “Perception Box” we live in, feel more connected, and overcome the isolating experience of loneliness.
从孩提时代起，我们就受到这样的教育，认为那些独自一人的人是孤立的个体，可能不太讨喜，或者缺乏融入群体所需的品质。这种早期的污名化让我们相信，独处意味着出了什么问题。因此，当我们感到孤独时，往往会在社交环境中反复思虑并小题大作，陷入影响我们行为、大脑功能和身体健康的消极思维模式和信念中。然而，我们可以扩大我们所处的“认知框架”，增强联结感，并克服孤独带来的孤立体验。
My name is Kasley Killam. I authored “The Art and Science of Connection” and specialize in social health.
我是凯斯利·基拉姆，撰写了《联结的艺术与科学》一书，专门研究社会健康。
Our perceptions and the narratives we create around loneliness alter our behaviors and social interactions. Individuals who feel disconnected approach social situations with heightened anxiety and vigilance, affecting their interactions and potentially leading to self-fulfilling prophecies of negative outcomes. On the contrary, entering social situations with confidence and a positive self-image can empower individuals to connect more openly, fostering meaningful relationships and combating loneliness.
我们对孤独的认知和我们围绕孤独构建的叙事会改变我们的行为和社交互动。感到脱节的人在社交场合中会有更高的焦虑感和警惕性，这会影响他们的互动，并可能导致负面结果的自我实现预言。相反，带着自信和积极的自我形象进入社交场合，能让人更开放地建立联结，促进有意义的人际关系来抵御孤独。
Cultural contexts also influence our understanding and experience of loneliness and connection. Studies indicate that individualistic cultures, which emphasize personal achievement and independence, often result in higher levels of perceived loneliness. In contrast, collectivistic cultures, prioritizing family and group harmony, may experience less loneliness but place different social expectations on individuals.
文化背景也影响我们对孤独和联结的理解和体验。研究表明，强调个人成就和独立的个人主义文化中，人们感知到的孤独感往往更强。相比之下，优先考虑家庭和群体和谐的集体主义文化中，孤独感可能较少，但对个体有不同的社会期望。
These cultural differences set varying social norms and expectations. In individualistic societies, the freedom to form new connections outside one’s immediate family or friend group might be easier, while in collectivistic cultures, loneliness can have more significant health implications due to the strong emphasis on family and community ties.
这些文化差异设定了不同的社会规范和期望。在个人主义社会中，自由地在直系家庭或朋友圈之外建立新的联系可能更容易，而在集体主义文化中，由于强调家庭和社区关系，孤独可能对健康有更重大的影响。
Loneliness initiates as a thought pattern or emotion, triggering a stress response that increases cortisol levels, promoting inflammation, weakening immune responses, and increasing susceptibility to diseases.
孤独起初是一种思维模式或情感，它会触发压力反应，增加了皮质醇水平，引发炎症，削弱免疫反应，并增加了患病风险。
Recognizing health as a composite of physical, mental, and social well-being can motivate us to seek connections, prioritize friendships, and engage with communities and families for our benefit. Our social lives actively rewire our brains, influencing our overall health and experiences.
认识到健康是身体、心理和社会福祉的综合体现，可以激励我们寻求联结，重视友谊，并为自身利益参与社区活动和家庭互动。我们的社交生活积极地重塑我们的大脑，影响我们的整体健康和体验。
Neuroscience research, such as studies where participants undergoing mild electric shocks reported less fear when looking at photos of their romantic partners, illustrates the power of perceived connections. This finding suggests that feeling connected can alter our brain’s response to stress and pain.
神经科学研究表明了感知到的联结具有强大力量，例如，在研究中接受轻微电击的参与者在看着他们浪漫伴侣的照片时，报告的恐惧感较少。这一发现表明，感知到的联结可以改变我们大脑对压力和疼痛的反应。
The way we perceive our relationships significantly impacts our world experience. Rich friendships, community involvement, and strong support systems can transform our lives, making it easier to navigate life’s challenges.
我们对关系的感知方式显著影响我们的世界观。丰富的友谊、社区参与和强大的支持系统可以改变我们的生活，使我们更容易应对生活的挑战。
Loneliness is not a personal reflection but an indicator of our social needs, providing valuable information for improving our social health. What constitutes optimal social health varies from person to person, depending on individual preferences for socializing and types of connections they find fulfilling.
孤独不是对个人的反映，而是对我们社交需求的晴雨表，为我们改善社交健康提供了有价值的信息。构成最佳社交健康的因素因人而异，取决于个人对社交的偏好和他们认为令人满意的联结类型。
Addressing thought patterns and beliefs is crucial for overcoming loneliness. Self-connection is as vital as connections with others. Meditation, particularly self-compassion practices, can foster a closer relationship with oneself, forming a solid foundation for connecting with others. By cultivating unconditional self-love, one may become more comfortable with vulnerability, a key component of meaningful relationships.
调整思维模式和信念对于克服孤独至关重要。自我联结与他人的联结一样重要。通过冥想，尤其是自我关怀联系，可以培养与自己更亲密的关系，为与他人建立联结奠定坚实基础。通过培养无条件的自爱，人们可能会更愿意坦然展露脆弱，而这正是建立有意义人际关系的基石。
Volunteering and helping others is an effective way to reconnect and broaden our perspectives, breaking free from the confines of loneliness and its associated negative thoughts and feelings.
志愿服务和帮助他人是重新建立联结和拓宽视野的有效方式，打破孤独及其相关的负面思维和情感的束缚。
It’s essential for everyone, regardless of their loneliness levels, to prioritize their social health, as loneliness is only one aspect of overall social well-being.
对于每个人来说，无论他们有多么孤独，都应重视自己的社交健康，因为孤独只是整体社交福祉的一个方面。
【词汇】
1. amiss adj. 有毛病的，出错的
2. ruminate v. 深思，反复思考
3. disconnect v. 断开连接，使分离
4. vigil n. 警戒，守夜
5. cortisol n. 皮质醇（一种应激激素）
6. inflame v. 使发炎，激起
7. rewire v. 重新布线，改变
8. neuroscience n. 神经科学
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