Hey you there
Let’s talk about self-care
Now, Parks and Rec (of course) is pretty great, but self-care is more than just
Self-care is not a reward (though sometimes that can be part of it)
it’s a vital piece of the ongoing process of being a human
To quote the self-help classic Codependent No More, “Self-care is an attitude that says,
“I am responsible for myself.”
In other words, I am my responsibility, and I will honor that responsibility as I would
anything else that was precious to me
So let’s make an action plan for using self-care to make our lives more awesome.
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
and physical effects of stress, and helps you refocus on what is true and important.
Like, there’s an entire peer-reviewed international journal on burnout.
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
set time aside for yourself.
And regardless of your productivity-levels, recognize that you are a human being, and
that’s enough to warrant compassion and kindness.
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
means and what works for you.
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.
I like to go for walks, and I like to be forced to do it by my friends or family or baby.
We’ll link to a list of almost 50 self-care actions down in the doobly-doo.
But everyone is unique, so it’s important to ask, What actions make me feel better?
Texting something nice to a friend?
Watching videos of pug puppies?
Doing a bunch of push-ups?
Putting some projects on the backburner maybe?
I, personally, am all in for the baby cuddles.
I have a baby now, and I, like, that’s- I feel like I’m doing a thing that I was
designed for, and that I need to be doing, and that I also just really like.
Sometimes he’s angry, though, and he yells at me.
But… most of the time I get cuddles.
Now one possible self-care action from us to you: Start a digital “Warm & Fuzzy File,”
and fill it with compliments or kind words you’ve received,
good memories, and favorite photos.
Like, I have to admit, I get lots of people saying nice things about me on the internet
and that helps get me through the day.
Being able to look through this file when you’re feeling down might go a long way to
bringing you back up.
You want this list to be both ample and flexible,
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
of self-care actions organized by types of negative experiences.
After all, the self-care you need when you’re depressed may not be the same self-care that
helps when you’re overwhelmed with work.
Also, if other people are involved in these self-care actions, it’s totally cool to let
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
to do their best to do their part.
Step Three: Self-care powers activate!
It’s best if you can recognize the warning signs that you could use some self-care before
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
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
should go for a little walk to recharge the batteries.
If you’re keeping a journal, you might notice a pattern or two in your behavior.
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.
And that is all that we have for you today!
But If you have any self-care tips, please let us and other people who are looking know
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.
It’s the adult thing to do.
[off camera] Close-up.
[off camera] Did that… get brighter?
[off camera] Yup. That was, uh- kino getting warm.
It’s okay. We’ll fix it in post.
Just put, like, a- the trick I always use in vlogbrothers if something drastically changes just
a full-screen graphic, real quick.
比如 我……比如 拥抱…
Like, I… like cuddles…
So I’m- I’m out for those…
For instance, my friend T. Michael Martin the dow-
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…
Okay. That was holding me back.
What… is up with this cup?
How could you possibly…?