英文原文
Loneliness is a subjective feeling of social disconnection that can affect mental & physical health. Strategies like fostering meaningful relationships, engaging in community activities & practicing self-compassion can help alleviate loneliness. Addressing loneliness is crucial for enhancing wellbeing & reducing the risk of related health issues. As human beings, we are hardwired for social connection and interaction. Our ancestors survived by depending on the collective for food, shelter, physical caregiving, reproduction, and the exchange of goods and services. In today’s world, we still need social connection for emotional wellbeing, a sense of community and support. Despite this psychological need for connection, loneliness is a common experience. Loneliness is widely reported across multiple age groups, genders, and cultures. With such overwhelming numbers, a solution must be found. But to solve a problem, the best place to start is by understanding the psychology behind it. In this article, we will look at the psychology of loneliness and how it can be overcome, and we provide excellent resources and books. Loneliness can be defined as a feeling of uneasiness or discomfort from either being alone or perceiving oneself to be alone. It is associated with perceived social isolation, rather than objective isolation. Symptoms of loneliness range from psychological to physical. Adjectives such as boredom, self-pity, sadness, empty, and ashamed have been used to describe the feeling of loneliness. Researchers have categorized loneliness into chronic and transient loneliness. Chronic loneliness is a persistent, internal experience that often extends over a period of many years, regardless of the situation. Chronic loneliness may vary in intensity over time and is more likely among those who have experienced childhood neglect or abuse. Transient loneliness is experienced for shorter periods of time and is usually the result of a particular situation or environmental factor. From a psychological perspective, loneliness includes affective, cognitive, and subjective components. These components can be represented by the psychodynamic, cognitive, and existential approaches in psychology. The psychodynamic approach to loneliness was first described by Fromm-Reichmann, who based loneliness on early childhood experiences arising from a separation between parent and child and a lack of physical contact and loving intimacy. Similarly, John Bowlby argued that the mechanisms of loneliness were a response pattern for survival of the species and that the bond between mother and infant is based on biological needs. According to the cognitive approach, loneliness results from thought processes. Loneliness results when an individual’s perception and evaluation of social networks are not congruent. Most definitions of loneliness converge on the subjective experience of connection and internal need for relationship. The existential approach to loneliness is based on a phenomenological outlook, the feelings of loneliness, and the human condition with regard to others. Existentialism is a philosophical approach and looks at loneliness as a starting point. This approach attempts to understand what that experience is like for the client rather than trying to treat the symptoms. Research has demonstrated significant effects of loneliness on the brain and cognitive function. Feeling socially isolated is a large predictor of dementia and Alzheimer’s disease. Alzheimer’s disease has been predicted by the degree of loneliness, where those in the top decile of loneliness scores were 2.1 times as likely to develop Alzheimer’s than those in the bottom decile. Additionally, loneliness was inversely associated with performance on cognitive measures among dementia-free older adults. Loneliness was also associated with a faster decline in cognitive performance on a majority of cognitive measures over a four-year follow-up. Intelligence test results, as measured by IQ and Graduate Record Examination test performance, have also been found to be influenced by loneliness. Researchers concluded that the decline in cognitive ability was based solely on the idea or fear of being alone. Similar research has shown that loneliness decreases cognitive performance skills and logical reasoning tasks. Loneliness is linked to a variety of mental health disorders including anxiety, depression, suicidal behavior, poor self-regulation, alcohol abuse, addiction, and eating disorders. Loneliness and depression are both common emotions associated with grief, loss, and bereavement. Research has found a greater intensity and frequency of loneliness among bereaved individuals, and it also plays a key role in levels of depression after someone has lost a partner. Symptoms of loneliness and depression are closely linked, and both are part of a normal grieving process. There is a direct correlation between symptoms of loneliness and anxiety, particularly generalized anxiety disorder. However, the question of cause and effect is not clearly understood. A longitudinal study of over 75,000 individuals found a direct association between both generalized anxiety disorder and major depressive disorder during the COVID-19 pandemic. Feeling lonely can heighten anxiety since humans have a basic need for social connection, belonging, and protection from others. Loneliness does not just affect an individual’s psychological and emotional health; its effects appear to accelerate physiological aging and predict morbidity and mortality. The length of time spent feeling lonely (in years) has been shown to influence signs of physiological aging. Loneliness also impacts cardiovascular health in both young and older adults. It has been linked to higher levels of HDL, cholesterol, hemoglobin concentration, maximum oxygen consumption, systolic blood pressure, and coronary heart disease. Quality of sleep and daytime functioning can be negatively affected by loneliness. Sleep is important for restorative effects, and quality of sleep is important for physical and intellectual functioning, mental health, and engaging in healthy lifestyle behaviors. Immune function is associated with loneliness. Loneliness is related to poorer antibody responses to vaccines, impaired cellular immunity, and lower natural killer cell activity. Knowing the prevalence and detrimental effects loneliness can have on the general population, it has become increasingly important to find methods of measurement and assessment. Tests, scales, and questionnaires can provide education and training for healthcare workers and practitioners. The following scales have been used in both research and practice and create an effective base for creating interventions and treatment for loneliness. The UCLA Loneliness Scale (UCLA-LS) is a well-established measure of loneliness that has been used in research studies for decades. The scale is based on a subjective perception of loneliness where respondents rate items on a four-point scale from “never feeling this way” to “often feeling this way.” While it is a valid and reliable measure of loneliness, it does not specifically address how long the participant has felt loneliness, so it does not distinguish between trait and state loneliness. The De Jong Gierveld Loneliness Scale (DJG-LS) has also demonstrated reliability and validity in research studies. The 11-item scale is scored based on statements that participants select. It assesses emotional and social loneliness with a broader scope of questions compared to the UCLA-LS. Steptoe et al. created an index of social isolation. Social isolation can be an indication of loneliness. This index involves a five-point scale, with one point assigned for each of the following factors: Unmarried/not cohabiting, Less than monthly contact (including face-to-face, by telephone, or in writing/email) with children, Less than monthly contact (including face-to-face, by telephone, or in writing/email) with other family, Less than monthly contact (including face-to-face, by telephone, or in writing/email) with friends, No participation in social clubs, resident groups, religious groups, or committees. People with a score of 2 or more were defined as being socially isolated. The Lubben Social Network Scale (LSNS) is a short instrument designed to assess social isolation in older adults. It generally takes five to 10 minutes to complete and measures perceived social support from family and friends. It has been used in research and in practical settings such as community hospitals, adult day care centers, assisted living facilities, and medical practices. The 10-item scale can guide caregivers as they monitor the needs of aging adults. Permission to use the scale can be obtained through the Boston College School of Social Work. From a therapeutic approach, reducing feelings of loneliness involves fostering a sense of connectedness as well as modifying perceptions of social isolation. Symptoms of loneliness, depression, anxiety, and emotional distress can be treated, but it is critical to address the root cause: cognitive biases, underlying concepts of social threat, hypervigilance, and individual need for social relationships. Therapists, counselors, and support groups can help individuals identify the negative thinking patterns and core values that lead to loneliness. Additionally, therapy can provide resources to cope with loneliness, improve social connections and communication, and give a safe space for feelings of loneliness and other emotions. Individuals can learn to move through grief, develop effective interpersonal skills, and build confidence to branch out and connect with others. Professionals can help clients overcome social anxiety, which is often an underlying cause of loneliness. Interventions for loneliness can be categorized into three different approaches: individual treatments, group interventions, and environmental approaches. Individual treatments for loneliness include Cognitive-Behavioral Therapy, psychodynamic therapies, and talk therapy to improve communication and solitary skills. Therapists work with clients to identify anxious and avoidant thoughts and behaviors around social interactions to help them develop adaptive thought patterns and habits. By learning appropriate coping skills, clients can interact and connect with others to develop healthy relationships. Group interventions include group therapy to teach and practice social skills, communication, and emotional regulation in a group environment. Groups can provide clients with immediate feedback in a safe environment and help normalize any social anxiety that may be the root cause of loneliness. Group therapy may also include bereavement groups that allow individuals who are struggling with similar losses (causing loneliness) to connect. Environmental treatment options explore interactions at the community level. They involve community awareness programs and restructuring social settings. Things such as community events, block parties, game nights, and planned activities can help reduce social isolation. Encouraging clients to get involved in volunteer activities and participate in community activities can create connections and help them develop relationships surrounding shared interests. Worksheets and activities are wonderful ways to address loneliness in and out of therapy sessions. Providing individuals with tools allows them to take control of their own emotional wellbeing. This Three-Step Mindfulness Worksheet helps lonely individuals shift their attention from the past or future (grief or anxiety about not having connection) to the present moment. By developing this internal awareness, clients can tolerate the waves of loneliness whenever they hit. One of the best ways to overcome loneliness is to care for oneself. The Self-Care Checkup can guide individuals toward mental, physical, emotional, and social ways to care for themselves. The National Institutes of Health provide wonderful Emotional Wellness worksheets that can address issues with and related to loneliness. From coping with loss to improving sleep and developing resilience through challenges, these tools can aid a variety of issues that cause loneliness. Meditation and mindfulness are helpful in dealing with a variety of negative and distressing emotions associated with loneliness. These practices can help individuals learn to tolerate uncomfortable feelings and avoid turning to maladaptive coping behaviors. Loving-kindness meditations are specifically useful to help with loneliness, as they teach self-compassion and increase the ability to develop social connection. Make use of these loving-kindness meditation scripts, which encourage individuals to extend kindness to themselves and let go of fear and anxiety to embrace happiness and acceptance. Our article on mindfulness meditation provides a multitude of videos and scripts to help individuals begin a mindful meditation practice. Meditation is most effective for loneliness if it is done regularly and with consistency. Picking a specific location and time of day to spend five to 10 minutes of uninterrupted practice is a great way to start. The most powerful aspect of meditation is its ability to help individuals observe and even embrace the negative feelings associated with loneliness. By recognizing the emotions and accepting them in a nonjudgmental way (not thinking of them as good or bad), the negative sensations become less intrusive and controlling, allowing the lonely person to find space for more joy and connection. There is a wealth of resources that address the issue of loneliness. These books provide a wonderful mix of practical guidance and professional experience to help readers live more emotionally fulfilled lives. A Practical Guide to Overcoming Loneliness takes an informal approach to address a variety of issues that are associated with loneliness. This mix of personal experience, self-help, and comforting advice is balanced with expert information and answers to living a happy life. No matter what the root cause of loneliness is, this book can provide guidance and advice to assist with a multitude of problems. In our digital world, many people have lost the ability to socialize in person as we focus on connecting through technology. With a personalized approach to loneliness, this book helps readers assess their unique need for connection and socialization. It teaches communication techniques and ways to develop more intimacy and meaning in the relationships people have. This book examines the fear of being alone and guides readers to a place of self-discovery and acceptance. Often, it is not a lack of social interaction that causes loneliness, but the unhealthy relationship we have with ourselves. Becoming more comfortable being alone with our thoughts, emotions, and sense of self can ease the distressful emotions associated with loneliness. The aim of positive psychology is to help people flourish. In some countries, it is a constitutional right to be happy, and here at PositivePsychology.com, we have many resources to share to assist in quests for happiness. Skills for Regulating Emotions is a worksheet to help individuals regulate and cope with the distressful emotions associated with loneliness. It provides practical ideas for creating healthy habits and a guide to fact-checking negative thoughts that can stand in the way. Writing a Love Letter to Myself is a great way to reflect on personal strengths and qualities. This can help build security in the absence of community as well as build confidence to make new connections with others. Creating hope can be a powerful antidote to loneliness. Hope can help clients after suffering loss or provide a way out of the feelings of isolation, sadness, and depression that lack of connection provides. Human beings are thoroughly social creatures and depend on connection for survival. Loneliness can have a dramatic impact on social, emotional, cognitive, and physical wellbeing. With the prevalence of loneliness across the globe, understanding the psychology and the detrimental consequences it can have is an important first step. Learning the symptoms, signs, and ways to assess loneliness can guide individuals to the most appropriate treatment options. There is hope for healing loneliness and finding connection, purpose, and meaningful relationships.
中文翻译
孤独感是一种主观的社会脱节感受，可能影响心理和身体健康。培养有意义的关系、参与社区活动和练习自我同情等策略可以帮助缓解孤独感。解决孤独感对于提升幸福感和降低相关健康风险至关重要。作为人类，我们天生需要社会联系和互动。我们的祖先依靠集体生存，获取食物、住所、身体照料、繁殖以及商品和服务的交换。在当今世界，我们仍然需要社会联系来获得情感幸福、社区感和支持。尽管有这种心理上的连接需求，孤独感仍是一种常见体验。孤独感在多个年龄组、性别和文化中广泛报告。面对如此庞大的数字，必须找到解决方案。但要解决问题，最好的起点是理解其背后的心理学。在本文中，我们将探讨孤独感的心理学以及如何克服它，并提供优秀的资源和书籍。孤独感可以定义为因独处或感知自己独处而产生的不安或不适感。它与感知到的社会孤立相关，而非客观孤立。孤独感的症状从心理到身体不等。诸如无聊、自怜、悲伤、空虚和羞愧等形容词被用来描述孤独感。研究人员将孤独感分为慢性和短暂性孤独。慢性孤独是一种持久的内部体验，通常持续多年，无论情境如何。慢性孤独的强度可能随时间变化，并且在经历过童年忽视或虐待的人中更常见。短暂性孤独感持续时间较短，通常是特定情境或环境因素的结果。从心理学角度看，孤独感包括情感、认知和主观成分。这些成分可以通过心理学中的心理动力学、认知和存在主义方法来代表。孤独感的心理动力学方法首先由弗洛姆-赖希曼描述，他将孤独感基于早期童年经历，源于父母与孩子之间的分离以及缺乏身体接触和爱的亲密感。类似地，约翰·鲍尔比认为孤独感的机制是物种生存的反应模式，母亲与婴儿之间的纽带基于生物需求。根据认知方法，孤独感源于思维过程。当个体对社会网络的感知和评估不一致时，就会产生孤独感。大多数孤独感的定义都集中在连接的主观体验和对关系的内在需求上。孤独感的存在主义方法基于现象学观点、孤独感的感觉以及与他人相关的人类状况。存在主义是一种哲学方法，将孤独感视为起点。这种方法试图理解客户的那种体验是什么样子，而不是试图治疗症状。研究表明，孤独感对大脑和认知功能有显著影响。感觉社会孤立是痴呆和阿尔茨海默病的重要预测因素。阿尔茨海默病已被孤独程度预测，其中孤独得分最高的十分之一人群患阿尔茨海默病的可能性是最低十分之一人群的2.1倍。此外，在823名无痴呆的老年人中，孤独感与认知测量表现呈负相关。在四年随访中，孤独感也与大多数认知测量上认知表现更快下降相关。智力测试结果，如智商和研究生入学考试表现，也被发现受孤独感影响。研究人员得出结论，认知能力下降仅基于独处的想法或恐惧。类似研究表明，孤独感降低认知表现技能和逻辑推理任务。孤独感与多种心理健康障碍相关，包括焦虑、抑郁、自杀行为、自我调节不良、酒精滥用、成瘾和饮食障碍。孤独感和抑郁都是与悲伤、失去和丧亲相关的常见情绪。研究发现，丧亲个体中孤独感的强度和频率更高，并且在失去伴侣后，它在抑郁水平中起关键作用。孤独感和抑郁的症状密切相关，两者都是正常悲伤过程的一部分。孤独感症状与焦虑之间存在直接相关性，特别是广泛性焦虑障碍。然而，因果关系问题尚不清楚。一项对超过75,000人的纵向研究发现，在COVID-19大流行期间，广泛性焦虑障碍和重度抑郁障碍之间存在直接关联。感觉孤独可能加剧焦虑，因为人类有社会联系、归属感和他人保护的基本需求。孤独感不仅影响个体的心理和情感健康；其影响似乎加速生理衰老并预测发病率和死亡率。感觉孤独的时间长度（以年计）已被证明影响生理衰老的迹象。孤独感还影响年轻和年长成年人的心血管健康。它与较高的高密度脂蛋白、胆固醇、血红蛋白浓度、最大耗氧量、收缩压和冠心病相关。睡眠质量和日间功能可能受孤独感负面影响。睡眠对恢复效果很重要，睡眠质量对身体和智力功能、心理健康以及参与健康生活方式行为很重要。免疫功能与孤独感相关。孤独感与较差的疫苗抗体反应、受损的细胞免疫和较低的自然杀伤细胞活性相关。了解孤独感在普通人群中的普遍性和有害影响，找到测量和评估方法变得越来越重要。测试、量表和问卷可以为医疗工作者和从业者提供教育和培训。以下量表已在研究和实践中使用，并为创建孤独感的干预和治疗提供了有效基础。UCLA孤独量表（UCLA-LS）是一种成熟的孤独感测量工具，已在研究中使用数十年。该量表基于孤独感的主观感知，受访者在四点量表上对项目评分，从“从未有这种感觉”到“经常有这种感觉”。虽然它是有效可靠的孤独感测量工具，但它没有具体说明参与者感到孤独的时间，因此无法区分特质和状态孤独。德容·吉尔维尔德孤独量表（DJG-LS）也在研究中证明了可靠性和有效性。这个11项量表基于参与者选择的陈述评分。它评估情感和社会孤独感，问题范围比UCLA-LS更广。Steptoe等人创建了一个社会孤立指数。社会孤立可能是孤独感的指标。该指数涉及一个五点量表，为以下每个因素分配一分：未婚/未同居、与子女每月联系少于一次（包括面对面、电话或书面/电子邮件）、与其他家庭成员每月联系少于一次（包括面对面、电话或书面/电子邮件）、与朋友每月联系少于一次（包括面对面、电话或书面/电子邮件）、不参与社交俱乐部、居民团体、宗教团体或委员会。得分2或以上的人被定义为社会孤立。卢本社交网络量表（LSNS）是一种简短工具，旨在评估老年人的社会孤立。通常需要5到10分钟完成，测量来自家庭和朋友感知的社会支持。它已在研究和实际环境中使用，如社区医院、成人日托中心、辅助生活设施和医疗实践。这个10项量表可以指导护理人员监测老年人的需求。使用该量表的许可可以通过波士顿学院社会工作学院获得。从治疗方法来看，减少孤独感涉及培养连接感以及修改对社会孤立的感知。孤独感、抑郁、焦虑和情感困扰的症状可以治疗，但解决根本原因至关重要：认知偏差、社会威胁的潜在概念、过度警觉以及个体对社会关系的需求。治疗师、咨询师和支持小组可以帮助个体识别导致孤独感的消极思维模式和核心价值观。此外，治疗可以提供应对孤独感的资源，改善社会联系和沟通，并为孤独感和其他情绪提供安全空间。个体可以学会度过悲伤，发展有效的人际技能，并建立信心去拓展和与他人联系。专业人士可以帮助客户克服社交焦虑，这通常是孤独感的潜在原因。孤独感的干预可以分为三种不同方法：个体治疗、团体干预和环境方法。孤独感的个体治疗包括认知行为疗法、心理动力学疗法和谈话疗法，以改善沟通和独处技能。治疗师与客户合作，识别围绕社交互动的焦虑和回避性思想和行为，帮助他们发展适应性思维模式和习惯。通过学习适当的应对技能，客户可以与他人互动和联系，发展健康的关系。团体干预包括团体治疗，在团体环境中教授和实践社交技能、沟通和情绪调节。团体可以在安全环境中为客户提供即时反馈，并帮助正常化任何可能是孤独感根源的社交焦虑。团体治疗还可能包括丧亲团体，允许那些在类似损失（导致孤独感）中挣扎的个体建立联系。环境治疗选项探索社区层面的互动。它们涉及社区意识计划和社会环境的重组。诸如社区活动、街区派对、游戏之夜和计划活动等可以帮助减少社会孤立。鼓励客户参与志愿活动和社区活动可以创造联系，并帮助他们围绕共同兴趣发展关系。工作表和活动是解决治疗内外孤独感的绝佳方式。为个体提供工具使他们能够控制自己的情感幸福。这个三步正念工作表帮助孤独个体将注意力从过去或未来（对没有连接的悲伤或焦虑）转移到当下。通过发展这种内部意识，客户可以在孤独感袭来时容忍它。克服孤独感的最佳方法之一是照顾自己。自我关怀检查表可以指导个体走向心理、身体、情感和社交方面的自我关怀方式。美国国立卫生研究院提供出色的情感健康工作表，可以解决与孤独感相关的问题。从应对失去到改善睡眠和通过挑战发展韧性，这些工具可以帮助解决导致孤独感的各种问题。冥想和正念有助于处理与孤独感相关的各种负面和痛苦情绪。这些实践可以帮助个体学会容忍不舒服的感觉，避免转向适应不良的应对行为。慈心冥想特别有助于应对孤独感，因为它们教授自我同情并增加发展社会联系的能力。利用这些慈心冥想脚本，鼓励个体对自己扩展善意，放下恐惧和焦虑，拥抱幸福和接纳。我们关于正念冥想的文章提供了大量视频和脚本，帮助个体开始正念冥想实践。如果定期和一致地进行，冥想对孤独感最有效。选择一个特定的地点和一天中的时间，进行5到10分钟不间断的练习是一个很好的开始方式。冥想最强大的方面是它帮助个体观察甚至拥抱与孤独感相关的负面感受的能力。通过以非评判的方式（不认为它们是好的或坏的）识别情绪并接受它们，负面感觉变得不那么侵入和控制，允许孤独的人为更多快乐和连接找到空间。有大量资源解决孤独感问题。这些书籍提供了实用指导和专业经验的绝佳组合，帮助读者过上更情感充实的生活。《克服孤独感的实用指南》采用非正式方法解决与孤独感相关的各种问题。这种个人经验、自助和安慰建议的混合与专家信息和幸福生活的答案相平衡。无论孤独感的根本原因是什么，这本书都可以提供指导和帮助解决多种问题。在我们的数字世界中，许多人失去了面对面社交的能力，因为我们专注于通过技术连接。通过个性化的孤独感方法，这本书帮助读者评估他们对连接和社交的独特需求。它教授沟通技巧和发展人际关系中更多亲密感和意义的方法。这本书探讨了对独处的恐惧，并引导读者走向自我发现和接纳的地方。通常，导致孤独感的不是缺乏社交互动，而是我们与自己不健康的关系。变得更舒适地与我们的思想、情感和自我感独处可以缓解与孤独感相关的痛苦情绪。积极心理学的目标是帮助人们蓬勃发展。在一些国家，幸福是宪法权利，在PositivePsychology.com，我们有许多资源分享，以协助追求幸福。情绪调节技能工作表帮助个体调节和应对与孤独感相关的痛苦情绪。它提供了创建健康习惯的实用想法和事实核查负面思维的指南，这些思维可能阻碍进步。给自己写一封情书是反思个人优势和品质的好方法。这可以在缺乏社区时建立安全感，并建立信心以与他人建立新联系。创造希望可以是孤独感的强大解药。希望可以帮助客户在遭受损失后，或提供一种摆脱孤立、悲伤和抑郁感的方式，这些感觉源于缺乏连接。人类是完全的社会生物，依赖连接生存。孤独感可能对社会、情感、认知和身体健康产生戏剧性影响。随着孤独感在全球的普遍存在，理解其心理学和可能产生的有害后果是重要的第一步。学习孤独感的症状、迹象和评估方法可以指导个体选择最合适的治疗选项。有希望治愈孤独感并找到连接、目的和有意义的关系。
文章概要
本文基于关键词“焦点解决疗法中的目标探索以应对孤独感”，探讨了孤独感的心理学定义、症状、分类（慢性和短暂性），及其对心理健康（如焦虑、抑郁）和身体健康（如心血管疾病、认知衰退）的影响。文章介绍了多种评估工具（如UCLA孤独量表、德容·吉尔维尔德孤独量表），并详细阐述了治疗孤独感的干预方法，包括个体治疗（如认知行为疗法）、团体干预和环境方法。此外，文章提供了实用资源，如正念练习、自我关怀工作表和书籍推荐，强调通过培养连接感、修改社会孤立感知来缓解孤独感。结合焦点解决疗法，文章突出了目标探索在帮助个体识别积极未来、发展应对技能和建立有意义关系中的重要性，旨在提升幸福感和减少健康风险。
高德明老师的评价
用12岁初中生可以听懂的语音来重复翻译的内容
这篇文章就像在说，有时候我们会觉得孤单，好像没人陪我们玩或者聊天，这种感觉可能会让我们不开心，甚至影响我们的身体和学习。但别担心，有很多方法可以让我们感觉好起来，比如交新朋友、参加有趣的活动，或者学会对自己好一点。就像玩游戏一样，我们可以设定小目标，比如今天主动和一个人打招呼，慢慢就会找到更多快乐和连接。记住，孤单只是暂时的，我们总能找到办法让自己更开心！
焦点解决心理学理论评价
从焦点解决心理学的视角来看，这篇文章展现了孤独感干预中目标探索的强大潜力。它没有停留在问题描述上，而是积极引导读者关注解决方案和未来可能性，例如通过培养有意义的关系和参与社区活动来缓解孤独感。这种以目标为导向的方法，鼓励个体从“孤独感中解脱”转向“建立连接感”，完美契合焦点解决疗法中“小步骤带来大改变”的理念。文章中的资源如正念练习和自我关怀工具，实际上是在帮助个体构建内在资源，增强应对能力，这正是焦点解决心理学所倡导的“赋能”过程。通过强调个体的主动性和创造性，文章为读者打开了一扇窗，让他们看到即使在孤独中，也能通过设定具体、可行的目标，逐步走向更充实、更有连接的生活。
在实践上可以应用的领域和可以解决人们的十个问题
在实践上，这篇文章的内容可以广泛应用于心理咨询、学校教育、社区服务和职场健康等领域。具体可以解决人们的十个问题包括：1. 帮助个体识别并减少孤独感带来的情绪困扰；2. 提升社交技能，改善人际关系质量；3. 通过正念练习增强情绪调节能力；4. 在丧亲或失去后重建生活意义和连接；5. 缓解社交焦虑，增加社会参与信心；6. 改善睡眠质量，促进整体身心健康；7. 在数字时代培养线下社交能力，减少虚拟孤立；8. 通过团体活动增强社区归属感和支持网络；9. 帮助老年人应对社会孤立，提升生活质量；10. 在职场中创建更包容、连接的环境，减少员工孤独感。这些应用都聚焦于赞美个体的努力、探索目标实现的可能性，并鼓励未来导向的积极改变。