单身如何快乐

Many people are not emotionally healthy and mature. It stands to reason that many, if not most, relationships fail (although there are still quite a few healthy and happy relationships around). It might take a long time to learn partnership skills and to find somebody we are truly compatible with. Some people might not ever be so lucky. Still, holding on to an unhappy relationship is a certain way to waste many years in misery. It’s important to learn to let go and not to be dependent on finding the right relationship fast. Yet many people don’t even know how to be happy single.

有些人害怕孤独。太多人在太年轻的时候就迫于婚姻的压力。我们需要发展自己的个性和沟通技巧，然后才能在约会和人际关系的雷区中安全前行。我很高兴看到人们对此的认识在不断提高。如果你想知道如何快乐地单身，无论在人生的哪个阶段，这里有你需要知道的一切。

自爱与自我接纳

Most people know about the importance of self-acceptance by now. Few know how to work on self-love effectively. Self-love is not just a few affirmations in the morning. It’s not about showing off and seeking attention. It’s not proving anything to anybody, not even to yourself (or  Duolingo). Self-love is not expressed through arrogance or irresponsibility. It doesn’t mean fighting to be right and attacking anybody who says something we disagree with.

When you are simply not interested in other people’s petty judgment and don’t feel the need to either respond with hostility or conform to expectations, that shows self-acceptance. When you don’t compare yourself to others and don’t need to be special, that’s self-love. Self-love is knowing how to comfort yourself whenever something bad happens. Self-love is feeling comfortable in your body and at peace with your emotions. Most importantly, self-love is ongoing work. It gets easier with time, but it never really stops.

自我接纳从接触自己的情绪开始。了解自己的情绪有助于你更好地了解自己，体验丰富的内心世界。它能让你意识到，即使是你曾经挣扎过的情绪，也在试图帮助你。情绪觉察可以帮助你及时发现童年创伤的诱因，并以成人的方式处理它们。下面是一个可以帮助你进行情绪觉察的引导练习： 与自己交朋友：引导式冥想

积极的视角

It’s important to learn about bad experiences other people have had, to know the dangers and how to protect yourself. It’s also important not to allow them to pull you down into dark thoughts and expectations. We are wired to focus more intensely on danger and pain, and to memorize them more easily. Healthy behavior is “normal,” and so it gets taken for granted.

Many people start asking, “How to be happy single?” after experiencing disappointment and pain, and sometimes after learning about other people’s disappointment and pain. If you sometimes feel the world is a bad place and most people are a threat, it’s important to recognize that nature makes you much more aware of danger than of good things. The danger is there, for sure. But there are also good people around.

同理心，就像人类的其他特征一样，在人类中的分布是不同的，无论我们考虑的是哪个人类群体。因此，在任何群体中，约有 25% 的人移情能力低于平均水平，25% 的人高于平均水平，而约有一半的人处于平均水平。那些移情潜力一般的人更容易受到家庭和文化的影响，无论影响是好是坏。这就是为什么有些文化看起来比其他文化更具侵略性或更和平的原因。

Generalization is easy. It is a consequence of our brains being lazy. Our brains don’t really want to work too hard to consider multiple possibilities and nuance. They just want to make simple conclusions and simple guidelines. But in reality, generalization makes things worse for everybody. It encourages random hostility. Not only can it make us treat other people badly, but it also makes us bitter inside.

It’s difficult to feel self-love if we feel we are part of a dark, hostile world. It’s difficult to be friendly and to connect with people. That might make your sense of loneliness much more profound than simply being single. It can make you afraid of life and even unmotivated to improve your life.

Therefore, pay attention to learn from the bad, but also consciously seek and appreciate the good. Subscribe to good news. Pay attention to wholesome stories. Appreciate small acts of kindness that you notice or read about. Some might say, why praise what should be normal? I’d say, we should praise even basic decency, not only to encourage people to act that way but also to encourage our own minds to focus on the good and memorize it.

去中心化的男人，去中心化的女人？

Men have been talking a lot online about decentering women. Women are also increasingly talking about decentering men. That’s a good idea in general, but the problem is that it’s often used with unhealthy motivation—hate and bitterness. While some people might have reason to be bitter about their experience, it would be much better to recognize that a healthy relationship with oneself is a prerequisite for a quality life in many ways.

As long as you are “centering” anybody else, that implies you are putting yourself aside. Seeking and longing for other people’s attention and validation indicates something is missing on the inside—true self-esteem. If you need others to validate you, you are likely to try to adapt to what you think they want. By doing that, you might forget to connect to yourself. That can make you lose internal stability and a sense of boundaries.

After all, nobody else really knows what you want and need; you are the one that needs to pay attention to that. I’m not advocating selfishness—no need to go from one extreme to another—but as you build self-love, you’ll find it much easier to expect respect and to let go of whatever is not good for you.

While we are at it, we might as well consider decentering society. Again, I don’t mean selfishness, but to stop trying to prove yourself to others. No keeping up with the neighbors, no desire to show off expensive stuff, no need to follow the masses. If you can let all of that go, you might discover what truly makes your heart sing, rather than wasting time, money, and energy chasing illusions.

主动出击

Good things don’t fall from the sky. You need to create them. It’s easier when you first love yourself—then you also have the motivation to improve your life. Consistency is key. Set clear goals and work on them every day, step by step. Every little step you achieve will give you a boost in self-esteem and motivation.

花点时间让你的身心和感受告诉你什么才是你真正想要的。在教育方面，你想要什么？职业？健康？娱乐和爱好？社交生活？制定一个详细的计划，并决定你每天需要做什么来一点点接近这些目标。我知道这对每个人来说都不容易。但至少考虑一下你能做的小事，让自己更快乐一点。

Although you can be happy single, you’ll still need human connection. It doesn’t have to be a romance; there are other ways to form close relationships. Introverts might find it easier to be alone, but most introverts are still not hermits. We need companionship, warmth, and people to share our thoughts and feelings with. It’s important to choose wisely and check compatibility, rather than spending time with just anyone who happens to be around.

考虑如何加强旧有联系。重建现有关系可能比寻找新关系更容易。确保只与你真正感觉良好的人重新建立联系，而不是随便找个人。

Make a list of ideas on how and where you could meet new people and spend enough time with them to explore whether you might be good friends. Maybe you can join a hiking club? A dance course? A book study group? Art therapy? If you don’t meet the right people in one group, don’t hesitate to switch to another.

Make sure to be approachable and show interest in others (but do not try to please them too much—you need friends who like the real you). Perhaps among your new friends, you can also find roommates who would bring companionship into your daily life.

享受小事

This is not only important when learning how to be happy alone but is also an essential life skill. The more we take what we already have for granted, the more we become frustrated and want more. Consider how much easier our lives are with such “basic” things like electricity, running water, the internet, phones, and cars. Yet these are relatively recent inventions.

It doesn’t take a lot of time to stop and smell the proverbial roses, admire a beautiful sunset, or put a pleasant scent into your aroma diffuser. It takes a bit more time to cook a gourmet meal, decorate your house, or read an inspiring book, but when you are single, you have the freedom to choose whatever makes you happy. Just make sure not to always leave it for later.

解决过去的创伤

When answering the question, “how to be happy alone?” it’s important to acknowledge childhood programming. Feeling alone may awaken past memories of feeling abandoned, rejected, or unimportant. If your parents were emotionally distant, worked long hours, or didn’t have long enough parental leave—all that and more can leave a child feeling abandoned and inadequate. If other kids rejected you, the consequences are similar (though perhaps milder than parental rejection).

If you spend too much time alone as an adult, you might start wondering what’s wrong with you. You might feel as though nobody cares. It’s often not easy to recognize that such feelings are usually from the past. If you are sometimes overwhelmed by the feeling that nobody loves you or that you don’t matter, ask yourself: how old is the part of me that feels this way? When did I feel like this as a child? Identifying the origins of such feelings is the first step to emotional healing.

We can help you work on resolving such trauma, and as „first aid”, you might want to check our guided exercise on Youtube:

引导式冥想：治愈童年编程，增强能力，实现自爱。

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