「釋義」

自我疼惜是指在被認(rèn)為不滿足、失敗或痛苦的情況下，將同情心投射到自己身上?？死锼雇?內(nèi)夫（Kristin Neff）將自我疼惜定義為由三個(gè)主要元素組成：自我善意、共同人性和正念。

「應(yīng)用場(chǎng)景」

舉例來說，當(dāng)精疲力竭是工作過勞的主要來源，我們發(fā)現(xiàn)，重新啟動(dòng)自我照顧的行動(dòng)，就是恢復(fù)健康的最有效工具。在一項(xiàng)研究中，我們以一群商學(xué)院學(xué)生為對(duì)象，衡量在為期十天、身心壓力通常很大的期中考期間，自我疼惜的小行動(dòng)對(duì)他們產(chǎn)生什么影響。每天早上，我們給予受測(cè)者當(dāng)天的任務(wù)：有幾天，我們要求他們留意當(dāng)天會(huì)遭遇的挑戰(zhàn)，然后懷著同情心對(duì)待自己；另外幾天，我們要求他們考慮他人，并展現(xiàn)對(duì)他人的同情心。

For example, when exhaustion is the primary source of burnout, we found that re-energizing acts of self-care are the most effective tool for recovery. In one study, we measured the impact of small acts of self-compassion among a sample of business school students during their highly stressful 10-day midterms period — a time in which both mental and physical exhaustion are common. Each morning, we gave participants one task for the day: on some mornings, we asked them to notice a challenge they would face that day and then treat themselves with compassion, while on other mornings, we asked them to think about and demonstrate compassion for another person. We found that engaging in self-care activities (such as a 10-minute meditation session, cooking a nice meal, or even taking a nap) correlated strongly with reduced levels of reported burnout the following day. These findings support the notion that self-care is not self-indulgent; on the contrary, taking a break and focusing on yourself is one of the best ways to combat exhaustion and burnout.

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以上文字選自

Your Burnout Is Unique. Your Recovery Will Be, Too.

王育珍（Yu Tse Heng?）琪拉·沙布蘭（?Kira Schabram）| 文

馬冰侖?丨編輯?