ABOUT THE SPEAKER
Robert Waldinger - Psychiatrist, psychoanalyst, Zen priest
Robert Waldinger is the Director of the Harvard Study of Adult Development, one of the most comprehensive longitudinal studies in history.

Why you should listen

Robert Waldinger is a psychiatrist, psychoanalyst and Zen priest. He is Clinical Professor of Psychiatry at Harvard Medical School and directs the Harvard Study of Adult Development, one of the longest-running studies of adult life ever done. The Study tracked the lives of two groups of men for over 75 years, and it now follows their Baby Boomer children to understand how childhood experience reaches across decades to affect health and wellbeing in middle age. He writes about what science and Zen can teach us about healthy human development.

Dr. Waldinger is the author of numerous scientific papers as well as two books. He teaches medical students and psychiatry residents at Massachusetts General Hospital in Boston, and he is a Senior Dharma Teacher in Boundless Way Zen.

To keep abreast of research findings, insights and more, visit robertwaldinger.com.

More profile about the speaker
Robert Waldinger | Speaker | TED.com
TEDxBeaconStreet

Robert Waldinger: What makes a good life? Lessons from the longest study on happiness

罗伯特·沃尔丁格: 如何才能幸福?请看历时最长的关于幸福的研究成果

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31,511,567 views

是什么让我们的人生过得健康幸福呢?如果你觉得是名望,金钱,那么你和很多人一样——但精神科医师罗伯特·沃尔丁格并不这么认为。沃尔丁格是一项关于成年人发展的研究项目的负责人,该研究已经进行了75年之久。沃尔丁格史无前例地揭示了真正的幸福背后的秘密。在这次演讲中,他分享了该项研究的三个重要结论,这些结论就像那些古老而又实用的知识一样,告诉我们该如何过得幸福长寿。
- Psychiatrist, psychoanalyst, Zen priest
Robert Waldinger is the Director of the Harvard Study of Adult Development, one of the most comprehensive longitudinal studies in history. Full bio

Double-click the English transcript below to play the video.

00:12
What keeps保持 us healthy健康 and happy快乐
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在我们的人生中
00:15
as we go through通过 life?
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是什么让我们保持健康且幸福呢?
00:18
If you were going to invest投资 now
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如果现在你可以
00:21
in your future未来 best最好 self,
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为未来的自己投资
00:23
where would you put your time
and your energy能源?
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你会把时间和精力投资在哪里呢?
00:27
There was a recent最近 survey调查 of millennials千禧
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最近在千禧一代中有这么一个调查
00:29
asking them what their
most important重要 life goals目标 were,
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问他们生活中最重要的目标是什么
00:34
and over 80 percent百分 said
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超过80%的人说
00:36
that a major重大的 life goal目标 for them
was to get rich丰富.
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最大的生活目标就是要有钱
00:40
And another另一个 50 percent百分
of those same相同 young年轻 adults成年人
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还有50%的年轻人说
00:45
said that another另一个 major重大的 life goal目标
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另一个重要的生活目标
00:47
was to become成为 famous著名.
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就是要出名
00:50
(Laughter笑声)
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(笑声)
00:52
And we're constantly经常 told
to lean in to work, to push harder更难
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而且我们总是被灌输
要投入工作,要加倍努力
00:58
and achieve实现 more.
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要成就更多。
01:00
We're given特定 the impression印象 that these
are the things that we need to go after
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我们被灌输了这样一种观念,
只有做到刚才说的这些
01:04
in order订购 to have a good life.
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才能有好日子过。
01:06
Pictures图片 of entire整个 lives生活,
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要人们纵观整个人生,
01:08
of the choices选择 that people make
and how those choices选择 work out for them,
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想象各种选择,
以及这些选择最终导致的结果,
01:13
those pictures图片
are almost几乎 impossible不可能 to get.
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几乎是不可能的。
01:18
Most of what we know about human人的 life
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关于人的一生,我们能了解到的,
01:21
we know from asking people
to remember记得 the past过去,
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大部分都是通过人的回忆得来,
01:24
and as we know, hindsight事后
is anything but 20/20.
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但众所周知,大部分都是事后诸葛。
01:29
We forget忘记 vast广大 amounts
of what happens发生 to us in life,
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一生中,我们会忘记很多发生过的事情,
01:33
and sometimes有时 memory记忆
is downright彻头彻尾 creative创作的.
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而且记忆常常不可靠。
01:36
But what if we could watch entire整个 lives生活
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但如果我们可以从头到尾地
01:41
as they unfold展开 through通过 time?
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纵观人的一生呢?
01:44
What if we could study研究 people
from the time that they were teenagers青少年
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如果我们可以跟踪研究一个人,
从他少年时代开始
01:48
all the way into old age年龄
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一直到他步入晚年,
01:50
to see what really keeps保持 people
happy快乐 and healthy健康?
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看看究竟是什么让人们
保持快乐和健康呢?
01:55
We did that.
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我们做到了。
01:57
The Harvard哈佛 Study研究 of Adult成人 Development发展
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哈佛大学(进行的)这项
关于成人发展的研究,
01:59
may可能 be the longest最长 study研究
of adult成人 life that's ever been doneDONE.
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可能是同类研究中耗时最长的。
02:05
For 75 years年份, we've我们已经 tracked追踪
the lives生活 of 724 men男人,
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在75年时间里,
我们跟踪了724个人的一生,
02:13
year after year, asking about their work,
their home lives生活, their health健康,
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年复一年,了解他们的工作、
家庭生活、健康状况,
02:17
and of course课程 asking all along沿 the way
without knowing会心 how their life stories故事
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当然,在这一过程中,
我们完全不知道他们的人生
02:22
were going to turn out.
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将走向何方。
02:25
Studies学习 like this are exceedingly非常 rare罕见.
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像这样的研究少之又少。
02:28
Almost几乎 all projects项目 of this kind
fall秋季 apart距离 within a decade
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像这样的项目几乎都会在10年内终止,
02:33
because too many许多 people
drop下降 out of the study研究,
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因为有许多人会中途退出,
02:36
or funding资金 for the research研究 dries干了 up,
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或者是研究资金不足,
02:39
or the researchers研究人员 get distracted分心,
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或者是研究者转换方向,
02:41
or they die, and nobody没有人 moves移动 the ball
further进一步 down the field领域.
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或者去世,然后项目无人接手。
02:46
But through通过 a combination组合 of luck运气
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但感谢幸运女神的眷顾
02:48
and the persistence坚持
of several一些 generations of researchers研究人员,
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和几代研究人员的坚持不懈,
02:52
this study研究 has survived幸存.
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这个项目存活下来了。
02:54
About 60 of our original原版的 724 men男人
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目前这724人中
02:59
are still alive,
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仍有60人在世,
03:00
still participating参与 in the study研究,
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仍然在参与研究
03:02
most of them in their 90s.
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大多数人已经90多岁了。
03:05
And we are now beginning开始 to study研究
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现在我们已经开始研究
03:07
the more than 2,000 children孩子 of these men男人.
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他们的子孙后代,
人数多达2000多人。
03:11
And I'm the fourth第四 director导向器 of the study研究.
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我是这个项目的第四任负责人。
03:15
Since以来 1938, we've我们已经 tracked追踪 the lives生活
of two groups of men男人.
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从1938年起,我们
开始跟踪两组人的生活。
03:20
The first group started开始 in the study研究
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第一组加入这个项目的人,
03:22
when they were sophomores二年级学生
at Harvard哈佛 College学院.
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当年在哈佛大学上大二。
03:25
They all finished college学院
during World世界 War战争 IIII,
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他们在二战期间大学毕业,
03:27
and then most went off
to serve服务 in the war战争.
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大部分人都参军作战了。
03:31
And the second第二 group that we've我们已经 followed其次
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我们追踪的第二组人
03:33
was a group of boys男孩
from Boston's波士顿 poorest最穷 neighborhoods社区,
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是一群来自波士顿贫民区的小男孩,
03:37
boys男孩 who were chosen选择 for the study研究
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他们之所以被选中,
03:39
specifically特别 because they were
from some of the most troubled苦恼
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主要是因为他们来自
20世纪30年代波士顿
03:43
and disadvantaged劣势 families家庭
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最困难
03:44
in the Boston波士顿 of the 1930s.
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最贫困的家庭。
03:47
Most lived生活 in tenements矿权,
many许多 without hot and cold running赛跑 water.
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大部分住在廉价公寓里,
很多都没有冷热水供应。
03:54
When they entered进入 the study研究,
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在加入这个项目时,
03:56
all of these teenagers青少年 were interviewed采访.
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这些年轻人都接受了面试。
03:59
They were given特定 medical exams考试.
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接受了身体检查。
04:01
We went to their homes家园
and we interviewed采访 their parents父母.
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我们挨家挨户走访了他们的父母。
04:05
And then these teenagers青少年
grew成长 up into adults成年人
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然后这些年轻人长大成人,
04:07
who entered进入 all walks散步 of life.
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进入到社会各个阶层。
04:10
They became成为 factory workers工人 and lawyers律师
and bricklayers砌砖工 and doctors医生,
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成为了工人、律师、砖匠、医生,
04:16
one President主席 of the United联合的 States状态.
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还有一位成了美国总统。
04:20
Some developed发达 alcoholism酗酒.
A few少数 developed发达 schizophrenia精神分裂症.
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有人成为酒鬼,有人患了精神分裂。
04:25
Some climbed爬上 the social社会 ladder阶梯
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有人从社会最底层
04:27
from the bottom底部
all the way to the very top最佳,
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一路青云直上,
04:30
and some made制作 that journey旅程
in the opposite对面 direction方向.
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也有人恰相反,掉落云端。
04:35
The founders创始人 of this study研究
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这个项目的创始人们,
04:38
would never in their wildest最疯狂 dreams
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可能做梦都不会想到
04:40
have imagined想象 that I would be
standing常设 here today今天, 75 years年份 later后来,
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75年后的今天,我会站在这里,
04:45
telling告诉 you that
the study研究 still continues继续.
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告诉你们这个项目还在继续。
04:49
Every一切 two years年份, our patient患者
and dedicated专用 research研究 staff员工
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每两年,我们耐心而专注的研究人员
04:52
calls电话 up our men男人
and asks them if we can send发送 them
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会打电话给我们的研究对象,
问他们是否愿意
04:56
yet然而 one more set of questions问题
about their lives生活.
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再做一套关于他们生活的问卷。
05:00
Many许多 of the inner city Boston波士顿 men男人 ask us,
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那些来自波士顿的人问我们,
05:03
"Why do you keep wanting希望 to study研究 me?
My life just isn't that interesting有趣."
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“为什么你们一直想研究我?
我的生活是很无趣的。”
05:08
The Harvard哈佛 men男人 never ask that question.
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但哈佛的人从没这样问过。
05:11
(Laughter笑声)
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(笑声)
05:20
To get the clearest最明显 picture图片
of these lives生活,
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为了更好地了解这些人的生活,
05:23
we don't just send发送 them questionnaires问卷调查.
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我们不光给他们发问卷。
05:26
We interview访问 them in their living活的 rooms客房.
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我们还在他们家客厅采访他们。
05:29
We get their medical records记录
from their doctors医生.
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从他们医生那儿拿病历。
05:32
We draw their blood血液, we scan扫描 their brains大脑,
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抽他们的血,扫描他们的大脑,
05:34
we talk to their children孩子.
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跟他们的孩子聊天。
05:36
We videotape录影带 them talking with their wives妻子
about their deepest最深 concerns关注.
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我们拍摄下他们和妻子谈话的场景,
聊的都是他们最关心的问题。
05:41
And when, about a decade ago,
we finally最后 asked the wives妻子
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大约在10年前,我们
终于开口问他们的妻子,
05:45
if they would join加入 us
as members会员 of the study研究,
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是否愿意加入我们的研究,
05:47
many许多 of the women妇女 said,
"You know, it's about time."
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很多女士都说,“是啊,
终于轮到我们了。”
05:50
(Laughter笑声)
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(笑声)
05:51
So what have we learned学到了?
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那么我们得到了什么结论呢?
05:53
What are the lessons教训 that come
from the tens of thousands数千 of pages网页
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那长达几万页的数据记录,
记录了他们的生活,
05:58
of information信息 that we've我们已经 generated产生
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我们从这些记录中间,
06:01
on these lives生活?
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到底学到了什么?
06:03
Well, the lessons教训 aren't about wealth财富
or fame名誉 or working加工 harder更难 and harder更难.
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不是关于财富、名望,
或更加努力工作。
06:10
The clearest最明显 message信息 that we get
from this 75-year-年 study研究 is this:
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从75年的研究中,
我们得到的最明确的结论是:
06:16
Good relationships关系 keep us
happier幸福 and healthier健康. Period.
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良好的人际关系能
让人更加快乐和健康。就这样。
06:23
We've我们已经 learned学到了 three big lessons教训
about relationships关系.
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关于人际关系,我们得到三大结论。
06:26
The first is that social社会 connections连接
are really good for us,
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第一,社会关系对我们是有益的,
06:30
and that loneliness孤单 kills杀死.
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而孤独寂寞有害健康。
06:33
It turns out that people
who are more socially社交上 connected连接的
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我们发现,那些跟家庭成员更亲近的人,
06:37
to family家庭, to friends朋友, to community社区,
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更爱与朋友、与邻居交往的人,
06:40
are happier幸福, they're physically物理 healthier健康,
and they live生活 longer
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会比那些不善交际、离群索居的人,
06:45
than people who are less well connected连接的.
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更快乐,更健康,更长寿。
06:48
And the experience经验 of loneliness孤单
turns out to be toxic有毒的.
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孤独寂寞是有害健康的。
06:51
People who are more isolated孤立
than they want to be from others其他
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那些“被孤立”的人,
跟不孤单的人相比,
06:57
find that they are less happy快乐,
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往往更加不快乐,
07:00
their health健康 declines下降 earlier in midlife中年,
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等他们人到中年时,健康状况下降更快,
07:03
their brain functioning功能 declines下降 sooner
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大脑功能下降得更快,
07:05
and they live生活 shorter lives生活
than people who are not lonely孤独.
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也没那么长寿。
07:10
And the sad伤心 fact事实
is that at any given特定 time,
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可惜的是,长久以来,
07:13
more than one in five Americans美国人
will report报告 that they're lonely孤独.
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每5个美国人中就至少
有1个声称自己是孤独的。
07:19
And we know that you
can be lonely孤独 in a crowd人群
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而且即便你身在人群中,
甚至已经结婚了,
07:21
and you can be lonely孤独 in a marriage婚姻,
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你还是可能感到孤独,
07:24
so the second第二 big lesson that we learned学到了
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因此我们得到的第二大结论是
07:26
is that it's not just
the number of friends朋友 you have,
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不是你有多少朋友,
07:29
and it's not whether是否 or not
you're in a committed提交 relationship关系,
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也不是你身边有没有伴侣,
07:33
but it's the quality质量
of your close relationships关系 that matters事项.
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真正有影响的是这些关系的质量。
07:38
It turns out that living活的 in the midst中间
of conflict冲突 is really bad for our health健康.
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整天吵吵闹闹,对健康是有害的。
07:43
High-conflict高冲突 marriages婚姻, for example,
without much affection感情,
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比如成天吵架,没有爱的婚姻,
07:47
turn out to be very bad for our health健康,
perhaps也许 worse更差 than getting得到 divorced离婚.
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对健康的影响或许比离婚还大。
07:53
And living活的 in the midst中间 of good,
warm relationships关系 is protective保护的.
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而关系和睦融洽,
则对我们的健康有益。
07:57
Once一旦 we had followed其次 our men男人
all the way into their 80s,
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当我们的研究对象步入80岁时,
08:01
we wanted to look back at them at midlife中年
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我们会回顾他们的中年生活
08:04
and to see if we could predict预测
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看我们能否预测
08:05
who was going to grow增长
into a happy快乐, healthy健康 octogenarian八旬老人
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哪些人会在八九十岁时过得快乐健康
08:09
and who wasn't.
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哪些人不会。
08:11
And when we gathered云集 together一起
everything we knew知道 about them
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我们把他们50岁时的所有信息
08:15
at age年龄 50,
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进行汇总分析,
08:18
it wasn't their middle中间 age年龄
cholesterol胆固醇 levels水平
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发现决定他们将如何老去的,
08:20
that predicted预料到的 how they
were going to grow增长 old.
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并不是他们中年时的胆固醇水平。
08:23
It was how satisfied满意 they were
in their relationships关系.
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而是他们对婚姻生活的满意度。
08:27
The people who were the most satisfied满意
in their relationships关系 at age年龄 50
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那些在50岁时满意度最高的人,
08:31
were the healthiest健康 at age年龄 80.
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在80岁时也是最健康的。
08:35
And good, close relationships关系
seem似乎 to buffer缓冲 us
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另外,良好和亲密的婚姻关系
能减缓衰老带来的痛苦。
08:38
from some of the slings吊索 and arrows箭头
of getting得到 old.
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08:42
Our most happily高高兴兴 partnered合作 men男人 and women妇女
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参与者中那些最幸福的夫妻告诉我们,
08:46
reported报道, in their 80s,
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在他们80多岁时,
08:48
that on the days
when they had more physical物理 pain疼痛,
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哪怕身体出现各种毛病,
08:51
their mood心情 stayed just as happy快乐.
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他们依旧觉得日子很幸福。
08:54
But the people who were
in unhappy不快乐 relationships关系,
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而那些婚姻不快乐的人,
08:57
on the days when they
reported报道 more physical物理 pain疼痛,
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身体上会出现更多不适,
09:00
it was magnified放大 by more emotional情绪化 pain疼痛.
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因为坏情绪把身体的痛苦放大了。
09:04
And the third第三 big lesson that we learned学到了
about relationships关系 and our health健康
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关于婚姻和健康的关系,
我们得到的第三大结论是,
09:08
is that good relationships关系
don't just protect保护 our bodies身体,
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幸福的婚姻不单能保护我们的身体,
09:12
they protect保护 our brains大脑.
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还能保护我们的大脑。
09:14
It turns out that being存在
in a securely安全 attached relationship关系
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研究发现,如果在80多岁时,
09:19
to another另一个 person in your 80s
is protective保护的,
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你的婚姻生活还温暖和睦,
09:23
that the people who are in relationships关系
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你对自己的另一半
09:25
where they really feel they can count计数
on the other person in times of need,
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依然信任有加,
知道对方在关键时刻能指望得上,
09:29
those people's人们 memories回忆
stay sharper更清晰 longer.
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那么你的记忆力都不容易衰退。
09:32
And the people in relationships关系
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而反过来,
09:34
where they feel they really
can't count计数 on the other one,
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那些觉得无法信任
自己的另一半的人,
09:37
those are the people who experience经验
earlier memory记忆 decline下降.
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记忆力会更早表现出衰退。
09:42
And those good relationships关系,
they don't have to be smooth光滑 all the time.
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幸福的婚姻,并不意味着从不拌嘴。
09:46
Some of our octogenarian八旬老人 couples情侣
could bicker斗嘴 with each other
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有些夫妻,八九十岁了,
09:49
day in and day out,
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还天天斗嘴,
09:51
but as long as they felt that they
could really count计数 on the other
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但只要他们坚信,在关键时刻,
09:54
when the going got tough强硬,
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对方能靠得住,
09:56
those arguments参数 didn't take a toll收费
on their memories回忆.
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那这些争吵顶多只是生活的调味剂。
10:01
So this message信息,
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所以请记住,
10:04
that good, close relationships关系
are good for our health健康 and well-being福利,
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幸福和睦的婚姻对健康是有利的,
10:10
this is wisdom智慧 that's as old as the hills丘陵.
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这是永恒的真理。
10:13
Why is this so hard to get
and so easy简单 to ignore忽视?
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但为什么我们总是办不到呢?
10:17
Well, we're human人的.
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因为我们是人类。
10:19
What we'd星期三 really like is a quick fix固定,
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我们总喜欢找捷径,
10:21
something we can get
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总想一劳永逸,
10:23
that'll那会 make our lives生活 good
and keep them that way.
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找到一种方法,解决所有问题。
10:27
Relationships关系 are messy
and they're complicated复杂
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人际关系麻烦又复杂,
10:30
and the hard work of tending抚育
to family家庭 and friends朋友,
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与家人、朋友相处需要努力付出,
10:34
it's not sexy性感的 or glamorous富有魅力的.
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一点也不高大上。
10:37
It's also lifelong终身. It never ends结束.
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而且需要一辈子投入,无穷无尽。
10:40
The people in our 75-year-年 study研究
who were the happiest最幸福 in retirement退休
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在我们长达75年的研究中,
那些最享受退休生活的人,
10:45
were the people who had actively积极地 worked工作
to replace更换 workmates同事 with new playmates玩伴.
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是那些主动用玩伴
来替代工作伙伴的人。
10:51
Just like the millennials千禧
in that recent最近 survey调查,
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就像开头我说过的千禧一代一样,
10:54
many许多 of our men男人 when they
were starting开始 out as young年轻 adults成年人
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我们跟踪研究的很多人
在年轻的时候
10:58
really believed相信 that fame名誉 and wealth财富
and high achievement成就
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坚信名望、财富和成就
11:02
were what they needed需要 to go after
to have a good life.
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是他们过上好日子的保证。
11:06
But over and over, over these 75 years年份,
our study研究 has shown显示
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但在75年的时间里,
我们的研究一次次地证明,
11:10
that the people who fared表现 the best最好 were
the people who leaned凑近 in to relationships关系,
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日子过得最好的,
是那些主动与人交往的人,
11:16
with family家庭, with friends朋友, with community社区.
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与家人、朋友或者邻居。
11:21
So what about you?
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1976
那么你们呢?
11:23
Let's say you're 25,
or you're 40, or you're 60.
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也许你现在25岁,
或者40岁,或者60岁。
11:27
What might威力 leaning in
to relationships关系 even look like?
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怎样才算主动与人交往呢?
11:31
Well, the possibilities可能性
are practically几乎 endless无穷.
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嗯,我想有很多种方法吧。
11:35
It might威力 be something as simple简单
as replacing更换 screen屏幕 time with people time
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最简单的,别再跟屏幕聊天了,
去跟人聊天,
11:41
or liveninglivening up a stale陈旧 relationship关系
by doing something new together一起,
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或者一起尝试些新事物,
让关系恢复活力,
11:46
long walks散步 or date日期 nights,
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一起散个步呀,晚上约个会呀,
11:49
or reaching到达 out to that family家庭 member会员
who you haven't没有 spoken to in years年份,
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或者给多年未曾联系的亲戚打个电话,
11:54
because those all-too-common全太常见 family家庭 feuds争斗
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因为这种家庭不和睦太常见了,
11:57
take a terrible可怕 toll收费
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但它带来的伤害又很大,
12:00
on the people who hold保持 the grudges结怨.
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尤其对那些喜欢
生闷气的人来说更是如此。
12:04
I'd like to close with a quote引用
from Mark标记 Twain吐温.
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我想引用马克•吐温的一段话来作为结束。
12:09
More than a century世纪 ago,
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一个多世纪前,
12:11
he was looking back on his life,
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他回首自己的人生,
12:14
and he wrote this:
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写下这样一段话:
12:16
"There isn't time, so brief简要 is life,
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“时光荏苒,生命短暂,
12:20
for bickerings吵吵, apologies道歉,
heartburningsheartburnings, callings呼召 to account帐户.
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别将时间浪费在
争吵、道歉、伤心和责备上。
12:26
There is only time for loving爱心,
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用时间去爱吧,
12:29
and but an instant瞬间,
so to speak说话, for that."
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哪怕只有一瞬间,也不要辜负。”
12:34
The good life is built内置
with good relationships关系.
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美好人生,从良好的人际关系开始。
12:39
Thank you.
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谢谢大家。
12:40
(Applause掌声)
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(掌声)
Translated by Lee Li
Reviewed by Alvin Lee

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ABOUT THE SPEAKER
Robert Waldinger - Psychiatrist, psychoanalyst, Zen priest
Robert Waldinger is the Director of the Harvard Study of Adult Development, one of the most comprehensive longitudinal studies in history.

Why you should listen

Robert Waldinger is a psychiatrist, psychoanalyst and Zen priest. He is Clinical Professor of Psychiatry at Harvard Medical School and directs the Harvard Study of Adult Development, one of the longest-running studies of adult life ever done. The Study tracked the lives of two groups of men for over 75 years, and it now follows their Baby Boomer children to understand how childhood experience reaches across decades to affect health and wellbeing in middle age. He writes about what science and Zen can teach us about healthy human development.

Dr. Waldinger is the author of numerous scientific papers as well as two books. He teaches medical students and psychiatry residents at Massachusetts General Hospital in Boston, and he is a Senior Dharma Teacher in Boundless Way Zen.

To keep abreast of research findings, insights and more, visit robertwaldinger.com.

More profile about the speaker
Robert Waldinger | Speaker | TED.com