缂轰ㄦ涓澶у父瑙浠ュ濡浣瀹浠

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浠ヤㄦ缂哄け涓绉甯歌褰㈠浠ュ搴瀵规姐

涓辫澶辫触缁缁瀹ㄦ缂哄け

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浠ヤ充浣遍澶辫触缁寮璧风瀹ㄦ缂哄け涓浜寤鸿锛

1. 缁繁涓规堕村娌绘搴扮娲荤舵

2. 繁磋叮濂藉蹇锛璧板哄ョ娲汇

3. 瀹朵汉绯伙浠ｈ繁娉ㄦ锛寰瀹般

4. 淇¤浜烘浣寰浣

5. 涓锛涓杩

6. 蹇瑕舵扮瑙ｅ虫规

浜 辩ぞ浜ょ寮璧风瀹ㄦ缂哄け

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杩缁戒娇ㄧ浠己涔灞锛璁や负繁涓瑕姣瓒ｅ筹烽戒澶濂姐寰澶ｈ借帮楂涓惰浼存杈便瀛ょ缁锛瀵逛浠骞村俊蹇缁娑褰卞

濡舵绘硅浣锛瑕姹浣浜烘杩苟涓锛浣戒瀵逛浜虹璇浠疯搴杩绫诲ㄦ缂哄け卞韩浠峰硷浠ュ浠浜虹┒绔ㄤ涔风绋搴璇浠锋浠璇蹇靛璧风甯告典锛姣璧疯浠蜂浜猴浜轰滑村虫敞绌剁锋界浠浜虹涓濂界拌薄ｄ绘浠枫ュ汉浜哄寰ㄦ楗拌繁瀹ㄦ缂哄け姝ｅ涓哄姝わ浠浠璇浠峰寰涓ｄ纭浠浠寸涓涓汉澶璨瑰ㄥ笺

浠ヤ充浣辩ぞ浜ょ寮璧风瀹ㄦ缂哄け涓浜寤鸿锛

1.瀵逛ㄦ瑰よ杩琛椹炽繁浣浠ユ瓒ｇ浣夸浜哄揩涔锛浠ユ涓鸿茬浼翠荆

2.澶充崇ぞ浜ゆ朵浠ヨ璁虹浜锛姣濡伴绘朵浣杩靛奖浣卞ソ宸ヤ瀹跺涵

3.垮绀句氦哄浼浣夸寰寸绯褰浣颁瀹跺锛浼绾с涓ュ朵浜轰腑锛浣灏变寰扮瑙ｃ涓颁袱娆″浣灏变涔ㄧぞ浜ゅ哄虹

4.涓鸿繁璁剧涓涓琛姣濡涓涓や釜拌璇浜轰氦璋锛娣卞ュ颁瑙ｆ涓汉宸ヤ卞ソ

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涓 卞缇富涔甯ョ瀹ㄦ缂哄け

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浠ヤ充浣瀹缇富涔涓浜寤鸿锛

1.璇ㄤ浠虹琛￠繁锛涓缁绘锛村澶ㄥ绱褰卞

2.充冲浣宸ヤ浜10%锛浼甯ュ涓涓版ャ澶姣灏欢煎锛

3.瀹缇富涔甯告扁ㄦㄦ瑙蹇靛璧风锛璇瀵绘句腑村哄娌℃涓绉翠负瑙ｅ瑰寰绉碉褰浣璇浠疯繁跺锛娌℃繁澶澧杩锛涓浠朵缁涓灏戒汉浣戒腑?

4.瀹缇富涔寰寰澶浜挎讹浠浠璧繁锛褰浜涓濡讹惰繁浣借ㄨ繁琛ㄧ涓澶濂芥跺峰娆㈣繁锛澶虫敞韩ㄥ璐姣濡ф笺璇浠峰艰蹇碉涓浠浠缁┿按娆㈣搴

Winch, Guy Emotional First Aid: Healing Rejection, Guilt, Failure, and Other Everyday Hurts (Plume, 2014)

Greenberg M. (2015) Six Mental Health Habits That Will Wear You Down

璇锛灏胺 | 蹇璇缁

浣锛Melanie Greenberg Ph.D.