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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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4.1 ★★★★★
Based on 14 reviews
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Product Reviews
★★★★★ 5
Cut to size
Size: 1/2inch x 100ft, Color: Black
Rcvd early and used right away. It csme in sooner than expected letting me finish my project sooner than anticipated. Main reason for choosing this the option to cht to specific sizes, cleaning up my wire runs cleanly.
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Reviewed in the United States on May 11, 2026
★★★★★ 5
Good product
Size: 1/2inch x 100ft, Color: White
Good product
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Reviewed in the United States on February 19, 2026
★★★★★ 5
Works well
This stuff is pretty great I bought it for attaching tomato plants to the fence where the stems were too big to fit my smaller clip ties and even in our strong winds none of the ties have come undone so far
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Reviewed in the United States on June 23, 2025
★★★★★ 5
Effective and functional air purifying
Style: Medium Room Air Purifier, Style: Medium Room Air Purifier
This Amazon Basics model AC2224A Air Purifier is a really capable machine with a somewhat unique filter. I ordered it when it was on special and decided to give some detail on the features to help folks who might be new to air purifiers. The filter weighs in at just over 1lb. That's actually pretty heavy for the size. The filter does the standard 3 things people expect, pre-screen, hepa, active carbon adsorption, but it's a little unique in how it is configured. The pre-screen is straight forward and permanently attached to the outside. It should catch big stuff like pet hair to help stretch out the more expensive layers. Most other filters run a single layer of hepa then separately on the inside run a layer of activated carbon - either as mesh or pellets. Here the filter stitches the hepa and the active carbon together. The active carbon is actually small chunks about the size of sugar crystals layered inside. (yes, I found the end and cut off a pieces to check it out). That actually is a very thoughful way to do it. Activated carbon is structurally changed in the factory to increase its surface area. It's a process you can't replicate at home. The activation allows it to adsorb molecules that cause odor and VOCs. I've given you an illuminated photo of the inside of the filter so that if you can zoom in you'll see the random strands which the hepa standards require. Random strands improve filtering and add strength for the filter. The risk with running a layered filter like this is that if it's constructed poorly it will block airflow. I can check those aspects and on high speed the machine pulls under 30watts and puts out just shy of a 9mph air flow. That's good work. Air flow does create air noise which I measured at 65db directly on top of the machine. It drops another 10db a foot away. On the sleep mode I get 42db on top and that actually drops below the 30db I can measure once you're a foot away from the machine. So, it's capable of power and of being quiet. The last thing is the automation. There is an air sensor on the back by where the cord plugs in that measures the PM2.5 levels. I know what mine are (I have multiple purifiers and sensors), so it doesn't surprise me in the least that on auto the machine drops down to the lowest level. You can also turn on a light that then adds a color to indicate the air purity. I use either essential oil or incense to test the sensor. This was very responsive and noted the essential oil mist I was diffusing right away. It turned the light red and sped to its highest level. Once it had cleaned up the issue it slowed back down and returned to its peaceful green color. It gives solid performance that is in no way basic. Plus, there's the added advantage that you're familiar with the company behind it.
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Reviewed in the United States on January 12, 2026
★★★★★ 5
Fresh Air, Quiet Performance, and Easy Setup
Style: Medium Room Air Purifier
Great air purifier! It was super easy to set up and started working right away. The noise level is low, even on higher settings, and the air in my room feels noticeably fresher. It’s compact, looks nice, and fits well in smaller spaces. Definitely a solid buy if you want something simple and effective.
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Reviewed in the United States on May 1, 2026