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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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4.7 ★★★★★
Based on 11 reviews
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Product Reviews
★★★★★ 3
Smaller then you think!
Color: Dark Brown
This purse is GORGEOUS!
I just wished it was bigger. I guess that’s my fault for not paying attention to the measurements.
Even in the pictures with the models it looked bigger
Not enough room for me so I sent it back
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Reviewed in the United States on March 5, 2025
★★★★★ 1
Shipping department dropped the ball
Color: Dark Brown, Color: Dark Brown
I am ashamed that Amazon would claim to be an outfit that deals in luxury bags. The packaging and merchandise handlers really dropped the ball. The purse was very nice and well made. ( with the exception of the long strap 👎 ) it’s a shame this bag was tossed in the box that way I received this leather bag it was all wadded up and wrinkled in all the wrong places such as a huge wrinkle across the bottom. $139. For a bag that’s looks like it’s been in the corner of someone’s closet for months or maybe like the UPS truck ran over it. Not cool. Luxurious expensive merchandise you would expect at least a little care and packaging and handling. Disappointed
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Reviewed in the United States on October 29, 2025
★★★★★ 5
Absolutely soft leather
Color: Coffee
I ordered the coffee color, absolutely love it.Super soft- I have ordered brands that cost 4xs as much & returned because of stiff leather. The zippers simply glide.I love all the different zipper pockets, I like having a place for everything, my phone fits perfectly in the back side zipper area. The front magnetic for my key fob.Zipper above to get out quick cash.I had a hard time deciding which color I wanted! It's roomy enough inside but not too big where Im going to carry things I dont need. It's nice having 2 straps to trade out- im starting with the guitar strap- like that it is adjustable straps & on swivel hooks.And you can really smell the genuine leather. For my preference I would have liked it to have been 2 to 3 inches shorter height wise as I was looking to replace a few bags I used when flying but this is perfect for an everyday crossbody.This bag looks very well made. Nothing fancy on the inside. Plan on searching for this brand in smaller size and some soft colors for spring & summer.
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Reviewed in the United States on February 19, 2026
★★★★★ 5
So incredibly happy with this purse! You will be so happy you bought this. Beautiful!
Color: Brown
Thrilled from the start! Real leather , the zipper hardware great quality. Love the guitar strap. Love all of the pockets. Great purse, great design! Real genuine leather!
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Reviewed in the United States on May 16, 2026
★★★★★ 5
Definitely would recommend
Color: Brown, Color: Brown
This bag had soft leather and looked just like the picture on the product page. There is the main compartment, two zippers and two slip pockets on the inside. I do like the bag, but I don’t usually like slip pockets because a lot of times when you’re just throwing things into the bag items might go into a slip pocket without you realizing it. I didn’t pay attention to this when I bought the bag, but I still really like it. On the back is a large compartment with a zipper. On the front is another large compartment with a zipper and a pocket with a magnetic snap. I bought the brownish color one and it’s really beautiful. I would definitely recommend it. It does come with two straps I am trying out the one they call Boho for now. It is very nice. The other one which I guess is leather also is much thinner.
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Reviewed in the United States on February 4, 2026