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自我关爱的重要性

A Self-Care Action Plan

大家好
Hey you there
我们来聊聊自我关爱
Let’s talk about self-care
当然 现在《公园与休憩》很火
Now, Parks and Rec (of course) is pretty great, but self-care is more than just
但自我关爱远不只款待自己
treating yourself
自我关爱不是奖励尽管有时候确实会是奖励的一部分
Self-care is not a reward (though sometimes that can be part of it)
它是人本身自我健全道路上的重要一环
it’s a vital piece of the ongoing process of being a human
引用《超然独立的爱》里的一句话:自我关爱是一种态度
To quote the self-help classic Codependent No More, “Self-care is an attitude that says,
即我对自己负责
“I am responsible for myself.”
换句话来说就是:照顾自己的责任在我自己我为这一责任自豪
In other words, I am my responsibility, and I will honor that responsibility as I would
因为对于所有珍贵的东西 我都觉得自豪
anything else that was precious to me
既然如此 我们做个行动计划吧让我们通过自我关爱让自己的生命更精彩
So let’s make an action plan for using self-care to make our lives more awesome.
第一步 认识到自我关爱是可以实现的
Step One: Recognize that it is indeed okay to take care of yourself
不 不仅是可以 这完全是明智之举
Nay, it is not just okay—it is smart!
《生命黑客》里说的好 自我关爱能预防职业倦怠 能消解消极的
As Lifehacker puts it, self-care helps prevent burnout, reduces the negative psychological
身心压力 让你的注意力回到现实和重要的事情上
and physical effects of stress, and helps you refocus on what is true and important.
市面上居然有一本详实的关于职业倦怠的同行评议国际期刊
Like, there’s an entire peer-reviewed international journal on burnout.
可见精力衰竭问题其实很严重也很难解决
This is like a real big, difficult problem to solve.
精力衰竭并不使人效率降低 它事实上能让人更高产 这一点听上去有点反常
Now this may seem counterintuitive, but it actually makes you more productive—not less—to
其实它的实现机制是让人能留出时间给自己
set time aside for yourself.
不再想产多产少的事情意识到自己作为人的一面
And regardless of your productivity-levels, recognize that you are a human being, and
这样一来就保证了人的同情心和慈悲心
that’s enough to warrant compassion and kindness.
真的是这样的
For real.
第二步 在身心需求发出警示前 就要在观念上里外研究好
Step Two: Ideally before the need strikes, research—outwardly and inwardly—what self-care
自我关爱的意义以及其对自身的影响
means and what works for you.
以下自我关爱的方式几乎对所有人有用:摄入足够营养
There are self-care actions that can help pretty much everyone: getting proper nutrition,
参与锻炼 充足睡眠 坚持喝水 忙里偷闲 学会休息
some exercise, enough sleep, hydrating, and taking small breaks throughout the workday.
我喜欢散步而且喜欢被朋友 家人或是孩子逼着去散步的感觉
I like to go for walks, and I like to be forced to do it by my friends or family or baby.
说到如何自我关爱我们都能列一个50项长的名单了
We’ll link to a list of almost 50 self-care actions down in the doobly-doo.
但是鉴于每个人都是特别的关注哪种方式最适合自己就至关重要
But everyone is unique, so it’s important to ask, What actions make me feel better?
写日记?
Journaling?
发消息关系朋友?
Texting something nice to a friend?
看狮子狗的视频?
Watching videos of pug puppies?
做大量的俯卧撑?
Doing a bunch of push-ups?
枕头大战?
Pillow fights?
暂时放下一些事务?
Putting some projects on the backburner maybe?
就我个人而言我最爱做的是和孩子拥抱
I, personally, am all in for the baby cuddles.
我有个小孩 就像……我觉得带小孩这件事就是为我度身定制的
I have a baby now, and I, like, that’s- I feel like I’m doing a thing that I was
这是我本来就要做的而且我也很喜欢做
designed for, and that I need to be doing, and that I also just really like.
虽然有时孩子会很暴躁还会对我吼
Sometimes he’s angry, though, and he yells at me.
但是 大多时候他还是会抱我
But… most of the time I get cuddles.
现在我建议你做的一个自我关爱行动是:建一个“温情时刻文件夹”
Now one possible self-care action from us to you: Start a digital “Warm & Fuzzy File,”
里面专门放你收到过的赞美或善意词汇
and fill it with compliments or kind words you’ve received,
美好记忆也可以是最喜欢的照片
good memories, and favorite photos.
举个例子:我得承认网上真的好多说我好话的
Like, I have to admit, I get lots of people saying nice things about me on the internet
那些赞美陪我度过一天
and that helps get me through the day.
沮丧时你还能浏览这个文件夹很快你就可以
Being able to look through this file when you’re feeling down might go a long way to
重新振作
bringing you back up.
文件列表可以涉及各个方面 还能灵活调整
You want this list to be both ample and flexible,
你甚至可以把列表再进行细分
and you may even want to break it into different categories.
举个例子 马丁(T. Micheal Martin)就有这样一个列表那是一个以各种消极经历为基础分类的自我关爱列表
For instance, T. Michael Martin (the fella who wrote this script, by the way) has a spreadsheet
顺便提一下这个视频的文案就是他写的
of self-care actions organized by types of negative experiences.
毕竟 沮丧时与被工作压垮时需要的自我关爱方式
After all, the self-care you need when you’re depressed may not be the same self-care that
总应该是不一样的吧
helps when you’re overwhelmed with work.
另外 如果你的关爱计划还涉及到其他人
Also, if other people are involved in these self-care actions, it’s totally cool to let
那你还完全应该告诉他们这一点让他们知道自己包含其中
them know, now, that they’re a part of your action plan.
他们不一定总是方便 但比较可能的是 如果他们是你的好朋友
They may not always be available, but odds are, if they’re a good friend, they’re going
他们会尽力做好自己的部分
to do their best to do their part.
第三步:关爱自我 力量激活!
Step Three: Self-care powers activate!
最好的状态是你能意识到警示信息
It’s best if you can recognize the warning signs that you could use some self-care before
这样利于在事态严重前才去关爱措施
things go into the red zone.
顺便一提 对我来说 严重的状态指的是发现我的手指点开了
For me, by the way, it’s when I notice my fingers going to websites that I didn’t
我本不想进的网站
intend on going to.
比如 我明明有一堆工作要做 却还是点进了微博
Like, just typing in reddit.com when I have a ton of work to do is a sign that maybe I
这表示我需要出去走走 清醒一下了
should go for a little walk to recharge the batteries.
如果你有记日记的习惯你也许会注意到一到两个自己行为里的固定模式
If you’re keeping a journal, you might notice a pattern or two in your behavior.
或许你会注意到日记里有出现情绪低潮或者睡眠质量不好
Perhaps you’ll notice a bleaker mood than normal, or disturbed sleep.
不管怎样 一旦身体需求显化 拿出你的自我关爱列表 并照着做下来
Either way, once the need becomes apparent, consult your list and follow through.
以上就是我们今天的全部啦!
And that is all that we have for you today!
如果你有任何自我关爱的小秘诀请在下方评论
But If you have any self-care tips, please let us and other people who are looking know
告诉我们也让视频观众看到我们很愿意听到你的见解
down in the comments below; we would love to hear from you.
同时 照顾好自己 朋友 还有周边的人
In the meantime, take care of yourself, friends and neighbors.
这是一个成年人该做的事
It’s the adult thing to do.
[花絮]特写镜头
[off camera] Close-up.
亮一点儿了吗?
[off camera] Did that… get brighter?
有点儿 色调暖一点了
[off camera] Yup. That was, uh- kino getting warm.
没关系 我们后期调整
It’s okay. We’ll fix it in post.
这么说吧 比如说我在vlogbrother频道上经常用的一个小把戏如果某个东西变太快
Just put, like, a- the trick I always use in vlogbrothers if something drastically changes just
赶紧全屏截图动作超快
a full-screen graphic, real quick.
比如 我……比如 拥抱…
Like, I… like cuddles…
所以 我…我不太擅长拥抱
So I’m- I’m out for those…
啊……
uh…
比如 我朋友马丁这货
For instance, my friend T. Michael Martin the dow-
这货?
dowd?
虽然他们不一定总是方便 但也有可能出现这种情况如果他们是你的好朋友 他们会尽力做好自己的部分……
They may not always be available, but odds are, if they’re a good friend, they’ll do their best to do their part…

aghhh
嗝~
[burps]
好吧 吃撑了
Okay. That was holding me back.
这个……杯子怎么了
What… is up with this cup?
你怎么能……?
How could you possibly…?

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视频概述

你需要一个列表告诉自己我需要关系在身体罢工之前采取措施

听录译者

收集自网络

翻译译者

谁令骑马客金华

审核员

Ah~Qiu

视频来源

https://www.youtube.com/watch?v=w0iVTQS8ftg

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