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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 69 reviews
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Product Reviews
★★★★★ 5
Essential USB-C Adapters That Just Work Perfectly
These adapters are an absolute must-have and make life significantly easier when dealing with modern USB-C devices.
The fit is perfect, the adapters feel high quality, and they work flawlessly. Data transfer has been fast and reliable, and I have had no connectivity issues at all.
They are small enough to keep permanently attached to cables or stored in a laptop bag, making them incredibly convenient for everyday use.
As someone who regularly works with laptops, electronics, and multiple USB standards, I consider these essential accessories. They offer excellent value for the money and solve a surprisingly common problem very elegantly.
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Reviewed in the United States on May 27, 2026
★★★★★ 5
Works perfectly with MacBook
Bought these adapters after getting a wireless mouse for a MacBook and realizing the USB receiver couldn’t be connected directly because the Mac doesn’t have a regular USB port. These adapters solved the problem completely.
They work exactly as expected and were very easy to use. The quality feels good and the color matches the MacBook nicely, so they don’t look cheap or out of place. Small, simple, and stylish adapters that do their job well
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Reviewed in the United States on May 16, 2026
★★★★★ 5
Anker adapters
These Anker adapters honestly saved me. The quality feels very premium and they work perfectly with no disconnecting or recognition issues. I used them to connect USB-C accessories and everything worked instantly and smoothly.
They’re compact, durable, and super convenient to carry around for my content creation setup. The metallic finish also feels much more reliable compared to cheaper adapters I’ve tried before.
Definitely recommend this brand if you want something dependable and high quality for your devices. ✨
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Reviewed in the United States on May 25, 2026
★★★★★ 5
Very Well-Made and Works Great!
I have a Macbook Pro, and naturally, these computers don't come with USB ports to connect to. That's why I bought these adapters. I needed some high quality ones that I know will last me for a long time, and given that I own my Anker products, I figured these would be a great purchase.
And they are! These adapters are very well built. There's a bit of heft to them, and they feel very stable when plugged into my computer. There's no noise or distraction coming from them. You just plug it in and that's it. I have never once had any connectivity issues where the adapter, for whatever reason, stops working and I have to unplug it and then plug it back it. No, it works straight from the box and hasn't given me any issues.
These are great adapters because they're built very sturdy, will not cause any connectivity issues, and are nice if you want to use a mouse or connect a USB stick to your Macbook.
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Reviewed in the United States on May 18, 2026
★★★★★ 5
Simple Solution for Using USB-A Cables with USB-C Chargers
I used these for the first time last week when I needed to plug a USB-A cable into a newer USB-C charger.
They worked exactly as expected. The connection was solid, and the device powered on without any issues.
I’ve generally had good experiences with Anker products, and these adapters are consistent with that—simple and reliable for what they’re designed to do.
These are useful for bridging older USB-A cables with newer USB-C power sources, especially for basic charging needs.
Build quality feels solid for the size, and they’re small enough to keep with your cables without getting in the way.
Overall: a straightforward and reliable adapter for using USB-A cables with USB-C chargers.
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Reviewed in the United States on May 1, 2026
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