{"id":4120,"date":"2025-04-13T13:13:04","date_gmt":"2025-04-13T04:13:04","guid":{"rendered":"https:\/\/shepherblog.com\/?p=4120"},"modified":"2025-11-30T18:07:21","modified_gmt":"2025-11-30T09:07:21","slug":"you-think-being-harder-helps-but-it-only-hurts-more","status":"publish","type":"post","link":"https:\/\/openendedproject.com\/en\/you-think-being-harder-helps-but-it-only-hurts-more\/","title":{"rendered":"\u4f60\u4ee5\u70ba\u72e0\u4e00\u9ede\u6bd4\u8f03\u6709\u7528\uff0c\u5176\u5be6\u53ea\u6703\u66f4\u75db"},"content":{"rendered":"\t\t<div data-elementor-type=\"wp-post\" data-elementor-id=\"4120\" class=\"elementor elementor-4120\">\n\t\t\t\t<div class=\"elementor-element elementor-element-99558da e-flex e-con-boxed e-con e-parent\" data-id=\"99558da\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t\t\t<div class=\"elementor-element elementor-element-f23dd5b exad-sticky-section-no exad-glass-effect-no elementor-widget elementor-widget-text-editor\" data-id=\"f23dd5b\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>You may read English version\u00a0<a href=\"https:\/\/openended0203.substack.com\/p\/you-think-being-harder-helpsbut-it\" target=\"_blank\" rel=\"noopener\">here<\/a>.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-8c083bc exad-sticky-section-no exad-glass-effect-no elementor-widget elementor-widget-spacer\" data-id=\"8c083bc\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"spacer.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-spacer\">\n\t\t\t<div class=\"elementor-spacer-inner\"><\/div>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-5d4f289 exad-sticky-section-no exad-glass-effect-no elementor-widget elementor-widget-text-editor\" data-id=\"5d4f289\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p class=\"_block_oewjo_1\" data-node-type=\"paragraph\" data-node-id=\"141227b8-2b75-4346-8387-b967d2a03b2d\" data-pm-slice=\"1 1 []\">\u5982\u679c\u4f60\u662f\u4e00\u500b\u5bb9\u6613\u8cac\u5099\u81ea\u5df1\u7684\u4eba\uff0c\u60f3\u5fc5\u5c0d\u4ee5\u4e0b\u7684\u5834\u666f\u4e0d\u964c\u751f\uff1a\u7576\u5225\u4eba\u96e3\u904e\u6642\uff0c\u4f60\u6703\u5b89\u6170\u4ed6\u3001\u50be\u807d\u4ed6\u3001\u751a\u81f3\u5e6b\u52a9\u4ed6\u7528\u4e0d\u540c\u7684\u89d2\u5ea6\u9762\u5c0d\u3002\u4f46\u7576\u81ea\u5df1\u60c5\u7dd2\u4f4e\u843d\u3001\u505a\u932f\u4e8b\u60c5\u6642\uff0c\u8166\u4e2d\u7684\u8072\u97f3\u537b\u8b8a\u5f97\u5c16\u9178\u53c8\u523b\u8584\u3002<\/p><p class=\"_block_oewjo_1\" data-node-type=\"paragraph\" data-node-id=\"a60c5e9b-b55a-4d17-8e0c-490f0576f0be\">\u300c\u4f60\u600e\u9ebc\u53c8\u9019\u6a23\uff1f\u300d<\/p><p class=\"_block_oewjo_1\" data-node-type=\"paragraph\" data-node-id=\"0d6a7127-9e1d-4992-a902-1a817393e740\">\u300c\u4f60\u662f\u4e0d\u662f\u592a\u8edf\u5f31\u4e86\uff1f\u300d<\/p><p class=\"_block_oewjo_1\" data-node-type=\"paragraph\" data-node-id=\"c2e0588b-6a1f-4e12-bdf6-8f9ab0e3a709\">\u300c\u5225\u4eba\u90fd\u80fd\u6490\u904e\u53bb\uff0c\u70ba\u4ec0\u9ebc\u4f60\u4e0d\u884c\uff1f\u300d<\/p><p class=\"_block_oewjo_1\" data-node-type=\"paragraph\" data-node-id=\"4d015d3c-b031-4359-9288-91743fa7d9fb\">\u6211\u5011\u592a\u5bb9\u6613\u5c0d\u81ea\u5df1\u56b4\u683c\uff0c\u4ee5\u70ba\u60f3\u7372\u5f97\u6210\u529f\uff0c\u5c31\u5fc5\u9808\u5c0d\u81ea\u5df1\u5920\u72e0\u3001\u5920\u56b4\u683c\u3002<\/p><p class=\"_block_oewjo_1\" data-node-type=\"paragraph\" data-node-id=\"cc190b8f-20eb-48f6-b0be-abbfeb6e6b30\">\u9019\u985e\u81ea\u6211\u6fc0\u52f5\u6216\u8a31\u5c0d\u67d0\u4e9b\u4eba\u5f88\u7ba1\u7528\uff0c\u4f46\u4f60\u6709\u60f3\u904e\u9019\u7a2e\u5167\u5728\u5c0d\u8a71\uff0c\u9020\u6210\u7684\u8ca0\u9762\u6548\u679c\u53ef\u80fd\u66f4\u5927\u55ce\uff1f<\/p><p class=\"_block_oewjo_1\" data-node-type=\"paragraph\" data-node-id=\"b3f91e52-678d-4ae9-a592-fa513ff91c5c\">\u9019\u5468\uff0c\u6211\u770b\u4e86\u5f88\u591a\u300c\u81ea\u6211\u6148\u60b2\u300d\uff08Self-Compassion\uff09\u7684\u76f8\u95dc\u7814\u7a76\uff0c\u624d\u767c\u73fe\u6211\u5c0d\u9019\u500b\u6982\u5ff5\uff0c\u4e00\u76f4\u6709\u5f88\u6df1\u7684\u8aa4\u89e3\u3002<\/p><p class=\"_block_oewjo_1\" data-node-type=\"paragraph\" data-node-id=\"4da662ea-0552-4e32-a36e-635809c57102\">\u6211\u4e00\u76f4\u4ee5\u70ba\uff0c\u81ea\u6211\u6148\u60b2\u5c31\u662f\u5c0d\u81ea\u5df1\u653e\u6c34\uff0c\u662f\u4e00\u7a2e\u8edf\u5f31\u3001\u6d88\u6975\u3001\u6703\u8b93\u4eba\u8b8a\u61f6\u7684\u6bd2\u96de\u6e6f\u3002\u4f46\u6211\u932f\u4e86\u3002<\/p><p class=\"_block_oewjo_1\" data-node-type=\"paragraph\" data-node-id=\"4b7e5e1b-0379-46e9-b2b6-e5d55e3602f5\">\u8d8a\u662f\u6df1\u5165\uff0c\u6211\u8d8a\u767c\u73fe\uff0c\u81ea\u6211\u6148\u60b2\u4e26\u975e\u4e00\u7a2e\u9003\u907f\u73fe\u6cc1\uff0c\u53cd\u800c\u662f\u7528\u4e00\u7a2e\u66f4\u771f\u8aa0\u9762\u5c0d\u73fe\u6cc1\u3002\u5b83\u4e0d\u662f\u8981\u6211\u5011\u5426\u8a8d\u75db\u82e6\uff0c\u800c\u662f\u9f13\u52f5\u6211\u5011\u7528\u4e00\u7a2e\u66f4\u6301\u4e45\u3001\u66f4\u6709\u97cc\u6027\u7684\u65b9\u5f0f\uff0c\u548c\u75db\u82e6\u5171\u8655\u3002<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-a7b3aea exad-sticky-section-no exad-glass-effect-no elementor-widget elementor-widget-heading\" data-id=\"a7b3aea\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h1 class=\"elementor-heading-title elementor-size-default\">\u81ea\u6211\u6148\u60b2\u662f\u4ec0\u9ebc\uff1f<\/h1>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-efe246c exad-sticky-section-no exad-glass-effect-no elementor-widget elementor-widget-text-editor\" data-id=\"efe246c\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p class=\"_block_oewjo_1\" data-node-type=\"paragraph\" data-node-id=\"ea0abcd9-c2f3-477d-85ed-00b5f46a840b\" data-pm-slice=\"1 1 []\">\u5fc3\u7406\u5b78\u5bb6&nbsp;<a href=\"https:\/\/self-compassion.org\/\" target=\"_blank\" rel=\"noopener\">Kristin Neff<\/a>&nbsp;\u5c07\u81ea\u6211\u6148\u60b2\u5206\u6210\u4e09\u500b\u9762\u5411\uff1a<\/p>\n<p class=\"_block_oewjo_1\" data-node-type=\"paragraph\" data-node-id=\"f6c388aa-b0a3-4b76-b2ab-b253282a21bc\">\u7b2c\u4e00\u662f\u81ea\u6211\u4ec1\u6148\uff08Self-Kindness\uff09\u3002<\/p><p class=\"_block_oewjo_1\" data-node-type=\"paragraph\" data-node-id=\"f6c388aa-b0a3-4b76-b2ab-b253282a21bc\">\u5b83\u9f13\u52f5\u6211\u5011\u5728\u53d7\u50b7\u3001\u5931\u6557\u3001\u60c5\u7dd2\u5d29\u6f70\u7684\u6642\u5019\uff0c\u7df4\u7fd2\u5c0d\u81ea\u5df1\u8aaa\u8a71\u7684\u65b9\u5f0f\uff0c\u5c31\u50cf\u5c0d\u5f85\u4f60\u7684\u646f\u53cb\uff1a\u300c\u6211\u77e5\u9053\u4f60\u73fe\u5728\u4e0d\u597d\u53d7\uff0c\u4f46\u6211\u6703\u966a\u4f60\u3002\u300d<\/p>\n<p class=\"_block_oewjo_1\" data-node-type=\"paragraph\" data-node-id=\"7deabc19-8b87-42f1-b7fa-d71e617dbabd\">\u7b2c\u4e8c\u662f\u5171\u540c\u4eba\u6027\uff08Common Humanity\uff09\u3002<\/p><p class=\"_block_oewjo_1\" data-node-type=\"paragraph\" data-node-id=\"7deabc19-8b87-42f1-b7fa-d71e617dbabd\">\u9019\u9ede\u5c0d\u6211\u662f\u5f88\u5927\u7684\u63d0\u9192\uff0c\u5728\u75db\u82e6\u4e2d\uff0c\u6211\u5011\u8d85\u5bb9\u6613\u4ee5\u70ba\u53ea\u6709\u81ea\u5df1\u6703\u8106\u5f31\u3001\u7126\u616e\u3001\u5931\u63a7\u3002<\/p>\n<p class=\"_block_oewjo_1\" data-node-type=\"paragraph\" data-node-id=\"3eddb657-9b98-4b9c-94cf-2aec4a43662e\">\u4f46\u4e8b\u5be6\u4e0a\uff0c\u6bcf\u500b\u6709\u8840\u6709\u8089\u7684\u4eba\uff0c\u6bcf\u5929\u90fd\u52aa\u529b\u7684\u6d3b\u8457\uff0c\u6bcf\u500b\u4eba\u90fd\u6709\u81ea\u5df1\u7684\u6399\u624e\uff0c\u800c\u4f60\u4e0d\u5b64\u55ae\u3002<\/p>\n<p class=\"_block_oewjo_1\" data-node-type=\"paragraph\" data-node-id=\"6df90ba0-2c62-4c57-8ee9-43a6941353ef\">\u6700\u5f8c\u662f\u6b63\u5ff5\uff08Mindfulness\uff09\u3002<\/p><p class=\"_block_oewjo_1\" data-node-type=\"paragraph\" 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class=\"elementor-widget-container\">\n\t\t\t\t\t<h1 class=\"elementor-heading-title elementor-size-default\">\u5c0d\u81ea\u5df1\u597d\uff0c\u4e0d\u7b49\u65bc\u653e\u7e31<\/h1>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-eba1624 exad-sticky-section-no exad-glass-effect-no elementor-widget elementor-widget-text-editor\" data-id=\"eba1624\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p class=\"_block_oewjo_1\" data-node-type=\"paragraph\" data-node-id=\"e3d4ed01-0bf1-4746-abc0-2936c75cdb17\" data-pm-slice=\"1 1 []\">\u9019\u662f\u5e38\u898b\u7684\u8aa4\u89e3\uff0c\u8a8d\u70ba\u958b\u59cb\u5c0d\u81ea\u5df1\u597d\u4e00\u9ede\uff0c\u6703\u4e0d\u6703\u5c31\u6b64\u61c8\u6020\uff1f\u662f\u4e0d\u662f\u6703\u5931\u53bb\u52d5\u529b\u3001\u4e0d\u518d\u9032\u6b65\uff0c\u60f3\u8981\u8eba\u5e73\uff1f<\/p><p class=\"_block_oewjo_1\" 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data-node-id=\"e07c684a-b1df-400b-a9de-42973444e74f\">\u81ea\u6211\u6148\u60b2\u8005\u627f\u8a8d\u300c\u4eba\u4eba\u90fd\u6709\u56f0\u96e3\u300d\uff0c\u56e0\u6b64\u4e0d\u6703\u628a\u81ea\u5df1\u7684\u4e0d\u5e78\u7576\u7279\u6b8a\u4e8b\u4ef6\u4f86\u6c89\u6eba \uff1b\u76f8\u53cd\u7684\uff0c\u81ea\u6028\u81ea\u827e\u662f\u628a\u7126\u9ede\u9396\u5728\u81ea\u5df1\u7684\u50b7\u75db\uff0c\u89ba\u5f97\u5168\u4e16\u754c\u53ea\u6709\u6211\u6700\u53ef\u6190\u3002<\/p><p class=\"_block_oewjo_1\" data-node-type=\"paragraph\" data-node-id=\"94b56a24-3474-4b9a-901c-5497f33f6496\">\u5065\u5eb7\u7684\u81ea\u6211\u6148\u60b2\u8b93\u6211\u5011\u6eab\u67d4\u4f46\u4e0d\u7e31\u5bb9\uff0c\u63a5\u7d0d\u4f46\u4e0d\u653e\u4efb\u3002\u5b83\u5e36\u4f86\u7684\u662f\u5167\u5fc3\u7684\u5b89\u5b9a\u529b\u91cf\uff0c\u800c\u4e0d\u662f\u7d66\u61f6\u60f0\u958b\u812b\u7684\u85c9\u53e3\u3002<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-56ac74f e-flex e-con-boxed e-con e-parent\" data-id=\"56ac74f\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t\t\t<div class=\"elementor-element elementor-element-87dd262 exad-sticky-section-no exad-glass-effect-no elementor-widget elementor-widget-heading\" data-id=\"87dd262\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h1 class=\"elementor-heading-title elementor-size-default\">\u525b\u6bc5\u8207\u6eab\u67d4<\/h1>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-c422d42 exad-sticky-section-no exad-glass-effect-no elementor-widget elementor-widget-text-editor\" data-id=\"c422d42\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p class=\"_block_oewjo_1\" data-node-type=\"paragraph\" data-node-id=\"3b1c2a9f-1d5c-42e7-9ad8-c5509a003e83\" data-pm-slice=\"1 1 []\">\u5728\u63a2\u7d22\u81ea\u6211\u6148\u60b2\u6642\uff0c\u6211\u767c\u73fe\u904e\u53bb\u81ea\u5df1\u6389\u5165\u300c\u4e8c\u5143\u601d\u7dad\u300d\u7684\u9677\u9631\u4e2d \u2014 \u6211\u8a8d\u70ba\u300c\u81ea\u6211\u6148\u60b2\u300d\u96e3\u4ee5\u548c\u300c\u81ea\u6211\u8981\u6c42\u300d\u540c\u6642\u4e26\u884c\u3002<\/p><p class=\"_block_oewjo_1\" data-node-type=\"paragraph\" data-node-id=\"96831c5c-afd4-4926-9781-7d7aa6aebf50\">\u81ea\u6211\u6148\u60b2\u4f3c\u4e4e\u7b49\u65bc\u5c0d\u81ea\u5df1\u6eab\u67d4\uff0c\u800c\u81ea\u6211\u8981\u6c42\u5247\u5f97\u900f\u904e\u56b4\u683c\u7684\u7d00\u5f8b\uff0c\u4f86\u9054\u6210\u76ee\u6a19\u3002<\/p><p class=\"_block_oewjo_1\" data-node-type=\"paragraph\" data-node-id=\"345e2544-cee9-4905-a143-d967bc3a8b9c\">\u4e0d\u904e Kristin Neff \u63d0\u51fa\u4e86\u300c\u525b\u6bc5\u7684\u81ea\u6211\u6148\u60b2\uff08fierce self-compassion\uff09\u300d\u8207\u300c\u6eab\u67d4\u7684\u81ea\u6211\u6148\u60b2\uff08tender self-compassion\uff09\u300d\u7684\u5340\u5206\u3002<\/p><p class=\"_block_oewjo_1\" data-node-type=\"paragraph\" data-node-id=\"41ad1c91-fc0e-4c40-8eb6-33791271223b\">\u6240\u8b02\u525b\u6bc5\uff0c\u662f\u80fd\u5920\u70ba\u81ea\u5df1\u767c\u8072\uff0c\u8457\u91cd\u65bc\u52c7\u6562\u5730\u4fdd\u8b77\u81ea\u5df1\uff0c\u4e26\u7a4d\u6975\u8ffd\u6c42\u6539\u8b8a\u3002\u5b83\u50cf\u76fe\u724c\uff0c\u8b93\u4f60\u80fd\u5728\u56f0\u5883\u4e2d\u7ad9\u7a69\u3001\u524d\u9032\u3002<\/p><p class=\"_block_oewjo_1\" data-node-type=\"paragraph\" 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data-node-id=\"4d185cc1-96c8-4f7a-948c-3f61c7c3eb7a\">\u8a72\u9952\u904e\u81ea\u5df1\u6642\uff0c\u5c31\u9952\u904e\u81ea\u5df1\u3002<\/p><p class=\"_block_oewjo_1\" data-node-type=\"paragraph\" data-node-id=\"2fd2d757-028c-4e25-b863-48b3dec0b2cc\">\u4f60\u53ef\u4ee5\u5728\u52aa\u529b\u8ffd\u6c42\u76ee\u6a19\u7684\u6642\u5019\u4e0d\u541d\u65bc\u81ea\u6211\u6fc0\u52f5\uff0c\u4e5f\u80fd\u5728\u5931\u8aa4\u8dcc\u5012\u6642\uff0c\u6536\u8d77\u97ad\u5b50\u3001\u6539\u7528\u7d17\u5e03\u5305\u7d2e\u50b7\u53e3\u3002<\/p><p class=\"_block_oewjo_1\" data-node-type=\"paragraph\" data-node-id=\"88b8305a-4c50-4c5c-876d-e788cc166ad8\">\u9019\u6a23\u7684\u5e73\u8861\uff0c\u662f\u4e00\u7a2e\u975e\u4e8c\u5143\u601d\u7dad\u7684\u5c55\u73fe\u3002<\/p><p class=\"_block_oewjo_1\" data-node-type=\"paragraph\" data-node-id=\"7b8b88f7-c72c-40ee-ba8b-a37b785bc2a0\">\u64c1\u6709\u9019\u500b\u601d\u7dad\uff0c\u80fd\u8b93\u4f60\u4e0d\u6703\u904e\u5ea6\u6c89\u6eba\u5728\u81ea\u8cac\u4e2d\uff0c\u4e5f\u4e0d\u6703\u70ba\u4e86\u9003\u907f\u800c\u5b8c\u5168\u653e\u68c4\u81ea\u6211\u671f\u5f85\u3002<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-92472f9 exad-sticky-section-no exad-glass-effect-no elementor-widget elementor-widget-image\" data-id=\"92472f9\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img fetchpriority=\"high\" decoding=\"async\" width=\"1024\" height=\"683\" src=\"https:\/\/openendedproject.com\/wp-content\/uploads\/ChatGPT-Image-2025\u5e744\u670812\u65e5-\u4e0b\u534805_25_49-1024x683.png\" class=\"attachment-large size-large wp-image-4127\" alt=\"\" srcset=\"https:\/\/openendedproject.com\/wp-content\/uploads\/ChatGPT-Image-2025\u5e744\u670812\u65e5-\u4e0b\u534805_25_49-1024x683.png 1024w, https:\/\/openendedproject.com\/wp-content\/uploads\/ChatGPT-Image-2025\u5e744\u670812\u65e5-\u4e0b\u534805_25_49-300x200.png 300w, https:\/\/openendedproject.com\/wp-content\/uploads\/ChatGPT-Image-2025\u5e744\u670812\u65e5-\u4e0b\u534805_25_49-768x512.png 768w, https:\/\/openendedproject.com\/wp-content\/uploads\/ChatGPT-Image-2025\u5e744\u670812\u65e5-\u4e0b\u534805_25_49-18x12.png 18w, https:\/\/openendedproject.com\/wp-content\/uploads\/ChatGPT-Image-2025\u5e744\u670812\u65e5-\u4e0b\u534805_25_49-640x427.png 640w, https:\/\/openendedproject.com\/wp-content\/uploads\/ChatGPT-Image-2025\u5e744\u670812\u65e5-\u4e0b\u534805_25_49.png 1536w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" title=\"\">\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-c58aa96 e-flex e-con-boxed e-con e-parent\" data-id=\"c58aa96\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t\t\t<div class=\"elementor-element elementor-element-ce05d57 exad-sticky-section-no exad-glass-effect-no elementor-widget elementor-widget-heading\" data-id=\"ce05d57\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h1 class=\"elementor-heading-title elementor-size-default\">\u7d50\u8ad6\uff1a\u6162\u4e00\u9ede\uff0c\u4e5f\u6c92\u95dc\u4fc2<\/h1>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-6d10fac exad-sticky-section-no exad-glass-effect-no elementor-widget elementor-widget-text-editor\" data-id=\"6d10fac\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p class=\"_block_oewjo_1\" data-node-type=\"paragraph\" data-node-id=\"9fb58054-4925-4da5-ad3d-83529a6f77ef\" data-pm-slice=\"1 2 []\">\u81ea\u6211\u6148\u60b2\u4e0d\u662f\u8981\u6211\u5011\u4e0d\u6c42\u9032\u6b65\uff0c\u800c\u662f\u6559\u6703\u6211\u5011\u6210\u70ba\u81ea\u5df1\u6700\u53cb\u5584\u7684\u670b\u53cb\uff0c\u65e2\u5766\u8aa0\u9762\u5c0d\u81ea\u5df1\u7684\u4e0d\u8db3\uff0c\u300c\u5728\u8dcc\u5012\u6642\u62c9\u81ea\u5df1\u4e00\u628a\uff0c\u800c\u975e\u8e22\u81ea\u5df1\u4e00\u8173\u3002\u300d\u3002<\/p>\n<p class=\"_block_oewjo_1\" data-node-type=\"paragraph\" data-node-id=\"1805905a-6142-4e7a-94f1-f026340929f1\">\u9084\u6709\u5f88\u91cd\u8981\u7684\u4e00\u9ede\uff0c\u5c31\u50cf\u6240\u6709\u5fc3\u7406\u5b78\u6216\u500b\u4eba\u6210\u9577\u6280\u5de7\uff0c\u81ea\u6211\u6148\u60b2\u9700\u8981\u9577\u6642\u9593\u7684\u7df4\u7fd2\u3002<\/p>\n<p class=\"_block_oewjo_1\" data-node-type=\"paragraph\" data-node-id=\"31cc5f37-a557-447e-99b1-9eafcecf0921\">\u6211\u5011\u7121\u6cd5\u4e00\u591c\u4e4b\u9593\u626d\u8f49\u591a\u5e74\u7d2f\u7a4d\u7684\u6163\u6027\u601d\u7dad\uff0c\u4e5f\u7121\u6cd5\u7acb\u5373\u812b\u53bb\u66fe\u4fdd\u8b77\u6211\u5011\u7684\u751f\u5b58\u6a21\u5f0f\u3002<\/p>\n<p class=\"_block_oewjo_1\" data-node-type=\"paragraph\" data-node-id=\"d5a22b6a-f421-4e09-b8cc-5a55007345ba\">\u4e0d\u904e\uff0c\u672a\u4f86\u7576\u81ea\u6211\u6279\u8a55\u6642\u51fa\u73fe\u6642\uff0c\u4e0d\u8981\u5fd8\u4e86\u81ea\u6211\u6148\u60b2\u7684\u63d0\u9192\uff0c\u7df4\u7fd2\u653e\u6162\u8173\u6b65\u3001\u9078\u64c7\u4ee5\u5584\u610f\u66ff\u4ee3\u82db\u8cac\u3002<\/p>\n<p class=\"_block_oewjo_1\" data-node-type=\"paragraph\" data-node-id=\"dadea753-f15c-4e0b-bf12-5c6faf5ef6aa\">\u6700\u5f8c\uff0c\u7528 Kristin Neff \u505a\u6536\u5c3e\uff0c<\/p>\n<p class=\"_block_oewjo_1\" data-node-type=\"paragraph\" data-node-id=\"dadea753-f15c-4e0b-bf12-5c6faf5ef6aa\">\n<\/p><blockquote class=\"_block_oewjo_1\" data-node-type=\"blockquote\" data-node-id=\"2f616e2e-f4ae-4420-993b-959974041f70\">\n<p class=\"_block_oewjo_1\" data-node-type=\"paragraph\" data-node-id=\"50b7918a-8128-4103-9978-f5c117dbfeb7\"><i>Self-compassion is simply giving the same kindness to ourselves that we would give to others.<\/i>&nbsp;<span style=\"letter-spacing: 0.8px;\">\u81ea\u6211\u6148\u60b2\uff0c\u5c31\u662f\u628a\u6211\u5011\u7d66\u5225\u4eba\u7684\u5584\u610f\uff0c\u4e5f\u540c\u6a23\u7d66\u81ea\u5df1\u3002<\/span><\/p>\n<\/blockquote>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-e1ce52a exad-sticky-section-no exad-glass-effect-no elementor-widget elementor-widget-heading\" data-id=\"e1ce52a\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h1 class=\"elementor-heading-title elementor-size-default\">\u53c3\u8003\u8cc7\u6599\u8207\u5ef6\u4f38\u95b1\u8b80<\/h1>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-5760307 exad-sticky-section-no exad-glass-effect-no elementor-widget elementor-widget-text-editor\" data-id=\"5760307\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<ol><li><p>Neff, K. D. (2003). Self-Compassion: An Alternative Conceptualization of a Healthy Attitude Toward Oneself.\u00a0<em>Self and Identity<\/em>, 2(2), 85\u2013101. [<a href=\"https:\/\/self-compassion.org\/wp-content\/uploads\/publications\/SCtheoryarticle.pdf]%EE%88%86\" rel=\"nofollow ugc noopener\" target=\"_blank\">https:\/\/self-compassion.org\/wp-content\/uploads\/publications\/SCtheoryarticle.pdf]<\/a><\/p><\/li><li><p>Neff, K. D., Pisitsungkagarn, K., &amp; Hsieh, Y.-P. (2008). Self-Compassion and Self-Construal in the United States, Thailand, and Taiwan.\u00a0<em>Journal of Cross-Cultural Psychology<\/em>, 39(3), 267\u2013285. [<a href=\"https:\/\/journals.sagepub.com\/doi\/10.1177\/0022022108314544]%EE%88%86\" rel=\"nofollow ugc noopener\" target=\"_blank\">https:\/\/journals.sagepub.com\/doi\/10.1177\/0022022108314544]<\/a><\/p><\/li><li><p>Neff, K. D. (2011).\u00a0<em>Self-Compassion: The Proven Power of Being Kind to Yourself<\/em>. New York: William Morrow. [<a href=\"https:\/\/www.amazon.com\/Self-Compassion-Proven-Power-Being-Yourself\/dp\/0061733520]%EE%88%86\" rel=\"nofollow ugc noopener\" target=\"_blank\">https:\/\/www.amazon.com\/Self-Compassion-Proven-Power-Being-Yourself\/dp\/0061733520]<\/a><\/p><\/li><li><p>Neff, K. D., &amp; Germer, C. K. (2018).\u00a0<em>The Mindful Self-Compassion Workbook: A Proven Way to Accept Yourself, Build Inner Strength, and Thrive<\/em>. New York: Guilford Press. [<a href=\"https:\/\/self-compassion.org\/books-by-kristin-neff\/]%EE%88%86\" rel=\"nofollow ugc noopener\" target=\"_blank\">https:\/\/self-compassion.org\/books-by-kristin-neff\/]<\/a><\/p><\/li><li><p>Neff, K. D. (2021).\u00a0<em>Fierce Self-Compassion: How Women Can Harness Kindness to Speak Up, Claim Their Power, and Thrive<\/em>. New York: Harper Wave. [<a href=\"https:\/\/self-compassion.org\/books-by-kristin-neff\/]%EE%88%86\" rel=\"nofollow ugc noopener\" target=\"_blank\">https:\/\/self-compassion.org\/books-by-kristin-neff\/]<\/a><\/p><\/li><li><p>Arimitsu, K. (2014). Development and Validation of the Japanese Version of the Self-Compassion Scale.\u00a0<em>Japanese Journal of Psychology<\/em>, 85(1), 50\u201359. [<a href=\"https:\/\/www.jstage.jst.go.jp\/article\/jjpsy\/85\/1\/85_50\/_article\/-char\/en]%EE%88%86\" rel=\"nofollow ugc noopener\" target=\"_blank\">https:\/\/www.jstage.jst.go.jp\/article\/jjpsy\/85\/1\/85_50\/_article\/-char\/en]<\/a><\/p><\/li><li><p>\u5289\u76ca\u5b8f. (2024). \u5c08\u8a2a\uff0f\u5929\u4e3b\u6559\u4ec1\u6148\u91ab\u9662\u5289\u76ca\u5b8f\u9662\u9577\uff1a\u505c\u6b62\u81ea\u6211\u6279\u5224\uff0c\u5f9e\u300c\u6b63\u5ff5\u81ea\u6211\u6148\u60b2\u300d\u9762\u5c0d\u7f9e\u6127\u611f\u958b\u59cb.\u00a0<em>\u53f0\u7063\u6b63\u5ff5\u5de5\u574a<\/em>. [<a href=\"https:\/\/www.mindfulnesscenter.tw\/blog\/msc_self_criticism\/]%EE%88%86\" rel=\"nofollow ugc noopener\" target=\"_blank\">https:\/\/www.mindfulnesscenter.tw\/blog\/msc_self_criticism\/]<\/a><\/p><\/li><li><p>\u76e7\u61b6. (2021). \u6210\u529f\u7684\u6700\u5f8c\u4e00\u584a\u62fc\u5716\uff1a\u6dfa\u8ac7\u81ea\u6211\u6148\u60b2.\u00a0<em>\u570b\u7acb\u81fa\u7063\u5e2b\u7bc4\u5927\u5b78\u5b78\u751f\u8f14\u5c0e\u4e2d\u5fc3<\/em>. [<a href=\"https:\/\/counseling.sa.ntnu.edu.tw\/category\/article\/stress\/]%EE%88%86\" rel=\"nofollow ugc noopener\" target=\"_blank\">https:\/\/counseling.sa.ntnu.edu.tw\/category\/article\/stress\/]<\/a><\/p><\/li><li><p>Neff, K. D. (n.d.). What is Self-Compassion?\u00a0<em><a href=\"https:\/\/openended0203.substack.com\/p\/Self-Compassion.org\" rel=\"nofollow ugc noopener\" target=\"_blank\">Self-Compassion.org<\/a><\/em>. [<a href=\"https:\/\/self-compassion.org\/what-is-self-compassion\/]%EE%88%86\" rel=\"nofollow ugc noopener\" target=\"_blank\">https:\/\/self-compassion.org\/what-is-self-compassion\/]<\/a><\/p><\/li><li><p>Neff, K. D. (n.d.). The Three Components of Self-Compassion.\u00a0<em><a href=\"https:\/\/openended0203.substack.com\/p\/Self-Compassion.org\" rel=\"nofollow ugc noopener\" target=\"_blank\">Self-Compassion.org<\/a><\/em>. [<a href=\"https:\/\/self-compassion.org\/the-three-elements-of-self-compassion-2\/]%EE%88%86\" rel=\"nofollow ugc noopener\" target=\"_blank\">https:\/\/self-compassion.org\/the-three-elements-of-self-compassion-2\/]<\/a><\/p><\/li><li><p>Neff, K. D. (n.d.). Why Self-Compassion Trumps Self-Esteem.\u00a0<em>Greater Good Magazine<\/em>. [<a href=\"https:\/\/greatergood.berkeley.edu\/article\/item\/try_selfcompassion]%EE%88%86\" rel=\"nofollow ugc noopener\" target=\"_blank\">https:\/\/greatergood.berkeley.edu\/article\/item\/try_selfcompassion]<\/a><\/p><\/li><li><p>Neff, K. D. (n.d.). Self-Compassion Scales for Researchers.\u00a0<em><a href=\"https:\/\/openended0203.substack.com\/p\/Self-Compassion.org\" rel=\"nofollow ugc noopener\" target=\"_blank\">Self-Compassion.org<\/a><\/em>. [<a href=\"https:\/\/self-compassion.org\/self-compassion-scales-for-researchers\/]%EE%88%86\" rel=\"nofollow ugc noopener\" target=\"_blank\">https:\/\/self-compassion.org\/self-compassion-scales-for-researchers\/]<\/a><\/p><\/li><li><p>Neff, K. D. (n.d.). Recommended Reading List.\u00a0<em><a href=\"https:\/\/openended0203.substack.com\/p\/Self-Compassion.org\" rel=\"nofollow ugc noopener\" target=\"_blank\">Self-Compassion.org<\/a><\/em>. [<a href=\"https:\/\/self-compassion.org\/recommended-reading-list\/]%EE%88%86\" rel=\"nofollow ugc noopener\" target=\"_blank\">https:\/\/self-compassion.org\/recommended-reading-list\/]<\/a><\/p><\/li><li><p><a href=\"https:\/\/www.business-research-lab.com\/240621\/#:~:text=%E8%87%AA%E5%B7%B1%E3%81%AE%E6%8D%89%E3%81%88%E6%96%B9%E3%81%A8%E3%82%BB%E3%83%AB%E3%83%95%E3%83%BB%E3%82%B3%E3%83%B3%E3%83%91%E3%83%83%E3%82%B7%E3%83%A7%E3%83%B3%E3%81%AE%E9%96%A2%E4%BF%82%E3%81%AB%E3%82%82%E6%96%87%E5%8C%96%E5%B7%AE%E3%81%8C%E8%A6%8B%E3%82%89%E3%82%8C%E3%81%BE%E3%81%97%E3%81%9F%E3%80%82%E3%82%A2%E3%83%A1%E3%83%AA%E3%82%AB%E3%81%A8%E5%8F%B0%E6%B9%BE%E3%81%A7%E3%81%AF%E3%80%81%E8%87%AA%E7%AB%8B%E3%81%97%E3%81%9F%E8%87%AA%E5%B7%B1%E8%A6%B3%E3%82%92%E6%8C%81%E3%81%A4%E4%BA%BA%E3%81%BB%E3%81%A9%E3%82%BB%E3%83%AB%E3%83%95%E3%83%BB%E3%82%B3%E3%83%B3%E3%83%91%E3%83%83%E3%82%B7%E3%83%A7%E3%83%B3%E3%81%8C%E9%AB%98%E3%81%8B%E3%81%A3%E3%81%9F%E3%81%AE%E3%81%AB%E5%AF%BE%E3%81%97%E3%80%81%E3%82%BF%E3%82%A4%20%E3%81%A7%E3%81%AF%E7%9B%B8%E4%BA%92%E5%8D%94%E8%AA%BF%E7%9A%84%E3%81%AA%E8%87%AA%E5%B7%B1%E8%A6%B3%E3%82%92%E6%8C%81%E3%81%A4%E4%BA%BA%E3%81%BB%E3%81%A9%E3%82%BB%E3%83%AB%E3%83%95%E3%83%BB%E3%82%B3%E3%83%B3%E3%83%91%E3%83%83%E3%82%B7%E3%83%A7%E3%83%B3%E3%81%8C%E9%AB%98%E3%81%84%E3%81%93%E3%81%A8%E3%81%8C%E3%82%8F%E3%81%8B%E3%82%8A%E3%81%BE%E3%81%97%E3%81%9F%E3%80%82\" rel=\"nofollow ugc noopener\" target=\"_blank\">\u30b3\u30f3\u30d1\u30c3\u30b7\u30e7\u30f3\u3068\u5171\u611f\uff1a\u4f3c\u3066\u975e\u306a\u308b\u4e8c\u3064\u306e\u4f5c\u7528 | \u30d3\u30b8\u30cd\u30b9\u30ea\u30b5\u30fc\u30c1\u30e9\u30dc<\/a><\/p><\/li><li><p>Development and validation of the Japanese version of the Self-Compassion Scale<\/p><\/li><li><p><a href=\"https:\/\/shymau.pixnet.net\/blog\/post\/70939666#:~:text=%E8%87%AA%E6%88%91%E4%BB%81%E6%85%88%EF%BC%88%E8%88%87%E8%87%AA%E6%88%91%E6%89%B9%E8%A9%95%E7%9B%B8%E5%8F%8D%EF%BC%89%E6%98%AF%E4%B8%80%E7%A8%AE%E7%94%A8%E7%90%86%E8%A7%A3%E8%88%87%E9%97%9C%E5%BF%83%E5%B0%8D%E5%BE%85%E8%87%AA%E5%B7%B1%EF%BC%8C%E8%80%8C%E4%B8%8D%E6%98%AF%E6%89%B9%E8%A9%95%E6%88%96%E8%AB%96%E6%96%B7%E8%87%AA%E5%B7%B1%E7%9A%84%E5%82%BE%E5%90%91%E3%80%82\" rel=\"nofollow ugc noopener\" target=\"_blank\">\u81ea\u6211\u6148\u60b2\u662f\u7531\u4e09\u500b\u7368\u7279\u4f46\u4ea4\u4e92\u4f5c\u7528\u7684\u5143\u7d20\u6240\u69cb\u6210\uff1a\u81ea\u6211\u4ec1\u6148\u3001\u666e\u904d\u4eba\u6027\u548c\u6b63\u5ff5<\/a><\/p><\/li><li><p>Breines JG, Chen S. Self-compassion increases self-improvement motivation. Pers Soc Psychol Bull. 2012 Sep;38(9):1133-43. doi: 10.1177\/0146167212445599. Epub 2012 May 29. PMID: 22645164.<\/p><\/li><\/ol>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t","protected":false},"excerpt":{"rendered":"<p>\u56b4\u53b2\u5f9e\u4e0d\u662f\u81ea\u6211\u6210\u9577\u7684\u552f\u4e00\u65b9\u5f0f\u3002\u7576\u6211\u958b\u59cb\u7df4\u7fd2\u81ea\u6211\u6148\u60b2\uff0c\u4e00\u5207\u958b\u59cb\u6539\u8b8a\u3002<\/p>","protected":false},"author":2,"featured_media":4122,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_kadence_starter_templates_imported_post":false,"_kad_post_transparent":"","_kad_post_title":"","_kad_post_layout":"","_kad_post_sidebar_id":"","_kad_post_content_style":"","_kad_post_vertical_padding":"","_kad_post_feature":"","_kad_post_feature_position":"","_kad_post_header":false,"_kad_post_footer":false,"_kad_post_classname":"","footnotes":""},"categories":[83,11],"tags":[],"class_list":["post-4120","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-mental-wellness","category-all-articles"],"_links":{"self":[{"href":"https:\/\/openendedproject.com\/en\/wp-json\/wp\/v2\/posts\/4120","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/openendedproject.com\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/openendedproject.com\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/openendedproject.com\/en\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/openendedproject.com\/en\/wp-json\/wp\/v2\/comments?post=4120"}],"version-history":[{"count":10,"href":"https:\/\/openendedproject.com\/en\/wp-json\/wp\/v2\/posts\/4120\/revisions"}],"predecessor-version":[{"id":4139,"href":"https:\/\/openendedproject.com\/en\/wp-json\/wp\/v2\/posts\/4120\/revisions\/4139"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/openendedproject.com\/en\/wp-json\/wp\/v2\/media\/4122"}],"wp:attachment":[{"href":"https:\/\/openendedproject.com\/en\/wp-json\/wp\/v2\/media?parent=4120"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/openendedproject.com\/en\/wp-json\/wp\/v2\/categories?post=4120"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/openendedproject.com\/en\/wp-json\/wp\/v2\/tags?post=4120"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}