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Description
自我照顧百寶箱：100個與壓力和平共處的自救提案——用最簡單的方式，實現最有效的自我照顧: : : 2022 22 21 30 100 . 100 Self care30100 10102 1. 2. 6 1 2 3 4 5 6 2004 Book 1 & Book 2BOOK 1 & BOOK 2BOOK 1 & BOOK 2 Setsu Mode Seminar
作者: 伊藤繪美 | 繪者: 細川貂貂 | 譯者: 洪于琇
★★榮獲日本2022年度心理勵志書大獎！★★
★★★國內22位重量級心理師聯合暖心推薦！★★★
★ 第21屆「十本好讀」中學組得獎書籍
用最簡單的方式，實現最有效的自我照顧
擁有30年諮商經驗的心理師，
告訴你100個與壓力和平共處的自救提案！
「覺得自己快要撐不下去了…」
「不知道為什麼要活得那麼辛苦…」
「覺得自己需要幫助，但沒有時間、金錢…」
本書專為有以下困擾的人而寫：
●覺得壓力很大，並為此煩惱的人
●感到自己身心俱疲的人
●知道自己需要幫助，但不知道該怎麼做、無路可走的人
●每天被生活追趕，沒時間思考如何自我照顧的人
●基於經濟因素或其他理由，無法花錢尋求諮商的人
●活得很辛苦，希望可以讓自己多少恢復一點的人
推薦給因為種種因素而不安的你！.
100個提案隨手做，隨時從壓力中自救
請思考「對現在的自己而言，什麼才是必要的」。
壓力、不安、失眠……面臨到種種心理問題時，就要靠「自我照顧（Self-care）」來療癒自己。本書由擁有30年心理諮商經驗的心理師撰寫，透過作者的知識與經驗，向大家介紹100個自我照顧的具體提案。
書中由10章構成，每章介紹10個提案，透過2大主軸引導讀者：
■外化──將身心的「內在」現象，表現到紙張或手機等「外在」媒介。
■實作──藉由操作書中介紹的各種方法，幫助你連結到確實的康復。
✓在不受傷的前提下，給予身體有力的刺激
✓輕撫或輕拍身體
✓用大毛巾、披肩或毯子包覆自己
✓用力大口吐氣
✓撕撕衛生紙，動手剪剪紙
✓緊緊抱住某樣東西……等等。
本書特色
1. 內容編排循序漸進，是一本日常生活中可隨時瀏覽、發揮效用的工具書，適合所有需要自我照顧的你。
2. 書末收錄6大附錄，幫助你一步步找出面對壓力的最佳解方：
- 〔附錄1〕「痛苦」與「幸福」指數量表
- 〔附錄2〕量表數字記錄表
- 〔附錄3〕支援網記錄表
- 〔附錄4〕壓力日記
- 〔附錄5〕壓力經驗記錄表
- 〔附錄6〕壓力因應策略目錄
作者
伊藤繪美
日本公認心理師、臨床心理師、精神保健福祉士。洗足壓力因應．支援所所長。千葉大學兒童心理發展教育研究中心客座教授。
畢業於慶應義塾大學文學部人類關係系，主修心理學。慶應義塾大學社會學研究所博士課程修畢，社會學博士。專長為臨床心理學、壓力心理學、認知行為治療、基模治療。研究所時期即於精神科診所從事諮商工作，後於民間企業從事心理健康相關工作。2004年，成立以認知行為治療為基礎的心理諮商專門機構。
主要著作有《從個案學習認知行為治療》（誠信書房）、《自我基模治療工具書 Book 1 & Book 2》（星和書店）、《照顧者也能變輕鬆的認知行為療法入門BOOK 1 & BOOK 2》、《照顧者也能變輕鬆的正念與基模治療BOOK 1 & BOOK 2》（以上兩本皆為醫學書院出版）、《兒童壓力管理 插畫版》（合同出版）（皆為暫譯）等。
繪者
細川貂貂
漫畫家、插畫家。畢業於Setsu Mode Seminar。
主要著作有：《阿娜答得了憂鬱症》、《綠鬣蜥新娘》（幻冬舍）、《儘管如此我還是愛媽媽》（朝日新聞出版）、《這樣就好。》、《果然，這樣就好。》、《夫妻、伴侶關係也這樣就好。》（以上皆為與水島廣子的共同著作，創元社）、《你的生活很痛苦嗎？》（平凡社）（皆為暫譯）等。
譯者
洪于琇
政治大學日文系畢。曾任出版社編輯，現為專職日文筆譯，平日以書、戲劇、電影餵養心靈。很喜歡自己的文字能夠幫助到別人的感覺。近期譯有 《瀕窮女子》、 《玻璃的殺意》、《東京復古建築散步》等等。
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4.5 ★★★★★
Based on 29 reviews
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Product Reviews
★★★★★ 5
Perfect
Color: Blue
I am fostering a Husky/Black and Tan Coon dog. We have had her since early February. She has chewed up a lot of my shoes. She destroyed my other dogs stuffed squeaky toys. So I decided to buy her this ball. She reminds me of Linus from Charlie Brown. She wakes up with this ball and falls asleep with it. I’ve not had another shoe fatality. This ball is her most loved possession. It is pretty tough. Now She did kill the squeaker within the first few hours (which trust me I am GOOD with that! I’ve never put treats in it. The rope is still attached. After this review I am going to buy her another as a back up!
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Reviewed in the United States on April 14, 2023
★★★★★ 5
Toughest toys around!!!
Color: Gorilla, Size: Small
After 30 years of shopping for dog toys & endless nights of sewing them back together, those days are over thanks to this brand of toys!
These get taken outside where they are brutally tugged, twisted, snatched, tossed and shaken to no end by our 58lb black mouth cur & 80lb Shepherd Retriever mix.
Most times they bring them back in the house but 2 of them they keep outside in the scorching Florida sun & rain & they're still tough as can be! The only damage these 2 toy punishers have managed to do is occasionally kill a squeaky inside (after about a year or more) & eventually the ones they will keep outside they have managed to get the black trim piece that goes around the outside edge to come off in a small section but it's still hanging on the toy flapping around smacking them in the face (which our black mouth cur love's,lol).
I first bought 2 small ones (yellow duck & pink pig) Christmas 2020. They held up so well that a few months later I bought the fox, dog & purple gecko. We also have the gorilla, snake, green gator (their favorite right now), orange gecko, a 2nd duck, raccoon & a few others I can't think of right now. The glorious thing is I haven't had to sew a single toy in over 2 years & I don't have to worry about my girls getting too rough with them when playing & the best part is not having to worry about them defluffing them & ingesting it or choking on it especially when I'm not at home. I don't have to pick them up before leaving to ensure they are safe. They can continue to terrorize the house playing with these even when we're not there & the only thing I have to worry about is what are they going to break when they sling one of these across the room. This brand is the only brand of dog toy we buy now. We have not had to throw any of them that we've bought away either & the cost is perfect for the value that you definitely get!
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Reviewed in the United States on August 8, 2022
★★★★★ 5
The only toy my dog wants
Color: Gator, Size: Large, Color: Gator, Size: Large
I have a 9 year old, 12 pound chihuahua, and this toy is everything to him. Ever since he was a tiny puppy, he’s liked toys that are at least as big as he is. Once I got him this, it was the only toy he’d play with. He carries it everywhere. He likes to chew on it, and sometimes pulls apart the threads. He LOVES to play tug of war with it, so the handle is awesome. It has so many squeakers, which is also a plus, and it holds up well for our little guy. We’ve probably had at least 10 of this same toy, we get him a new one about once a year when it starts to get worn. I worry that if they ever stop making it, he’ll be depressed lol. It’s been with him at all life stages and he doesn’t go anywhere without it. Really can’t ask for more when your dog loves a toy this much
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Reviewed in the United States on September 1, 2025
★★★★★ 5
Lots of squeakers in this one!
Color: Gator, Size: Large
Our rescue dog is a power chewer so this one doesn't last long, but I still gave 5 stars because it's not advertised for power chewers, so I knew what we were getting when we bought it. So why did I buy this for our dog? The number of squeakers... the dog goes nuts for those and it makes the toy last longer because she will only play with the ones that still squeak.
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Reviewed in the United States on July 18, 2024
★★★★★ 1
NOT for aggressive chewers!
Color: Lion, Size: Medium
My aggressive chewer had destroyed this in 3 minutes! Chewed off the ears, and chewed apart the body to try to get to the squeaker - it was in the trash 5 minutes after I gave it to him! Yes, the seams are tough, but he easily chewed around them. Don’t buy this if your dog is an aggressive chewer!
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Reviewed in the United States on February 11, 2026