2019 學懂自我疼惜，善待自己!

研究顯示，能做到「自我疼惜」（self-compassion）的人，比較開心樂觀，不那麼焦躁沮喪。「自我疼惜」，也就是願意用溫和、寬容的態度，正視自己的缺陷，不苛責自己、不為自己找理由開脫。我們常說「嚴以律己」才能全力以赴，但結果並非如此。其實，諸事不順時，多疼惜自己一點，更能從錯誤學到教訓，進而減輕壓力、提升表現!

Some people come by self-compassion naturally, but not everyone does. Luckily, it is a learnable skill.

Several methods have been proposed, and training programs are being developed, to help people discover and cultivate their own self-compassion.

Here are four ways to give your self-compassion skills a quick boost:

~ Comfort your body. Eat something healthy. Lie down and rest. Massage your own neck, feet, or hands. Take a walk. Anything you can do to improve how you feel physically gives you a dose of self-compassion.

~ Write a letter to yourself. Think of a situation that caused you to feel pain (a breakup with a lover, a job loss, a poorly received presentation). Write a letter to yourself describing the situation, but without blaming anyone — including yourself. Use this exercise to nurture your feelings.

~ Give yourself encouragement. Think of what you would say to a good friend if he or she was facing a difficult or stressful situation. Then, when you find yourself in this kind of situation, direct these compassionate responses toward yourself.

~ Practice mindfulness. Even a quick exercise, such as meditating for a few minutes, can be a great way to nurture and accept ourselves while we're in pain.

p.s. 下次發現自己被巨大的壓力籠罩而不知所措時，不妨試試「自我疼惜」吧！這是一個在新的一年(2019開始吧) 你需要學會的人生課題：自我疼惜，善待自己 (SELF-COMPASSION)。

SOURCES:
"4 ways to boost your self-compassion", Harvard Medical School HEALTHbeat

2019 新年願望: 身心健康! 世界和平!