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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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4.2 ★★★★★
Based on 1695 reviews
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Product Reviews
★★★★★ 4
Reasonably adequate room divider
Size: 4 Panel-88'', Color: Beige
I'm reviewing this as I assemble it.
Couple things:
1. I didn't expect as much assembly. I've ordered dividers before and they more-or-less came as one unit. Sometimes the panels needed screwing together. These require complete assembly and come largely as three rods: two make up vertical columns and snap together. Another one (called part "C") makes the horizontal columns and you have two of these per panel (one attaches to part "A" and the other part "B"). These parts are metal with a plastic shim. Using the wood screws to attach to part "C" is a real pain in the neck. There's not much holding the panel in place so it's a little tricky.
One tactic I've found while I'm assembling that works for the initial connections from parts A and B to their respective "C" rods is to hold the screw in place with a screw driver and then rotating the rod around the screw. This will do a number on your hands if you aren't wearing gloves. This obviously doesn't work when completing the connection.
Using a driller driver on this is really near impossible because there isn't anything you can use to secure it in place. You can use it on the first panel, but as it gets longer, it becomes increasingly difficult and because it isn't wood, it's really tight. I considered drilling larger pilot holes but since there are only 4x4=16 screws I need to screw in, I just decided to use my screw driver to complete it.
2. Also related to assembly. When completing the panels (attaching parts "A" and "B" to parts "C" that have the cloth cover on it), you have to be careful that when you tighten that side that it isn't loosening the other side. Because the pilot holes are so tight, you can end up rotating the rod, which rotates it in the same direction as looser on the original side. Having someone hold the "C" rod in place while you screw it in is probably the easiest approach. I didn't have a 2nd person, so I just had to keep flipping back and forth and tightening both sides as I screwed it in. Not the worlds biggest deal, but annoying nonetheless.
3. The way the instructions are written, they seem to suggest building this thing progressively; that is, you do panel 1, then 2, connect them together, then do 3 and connect it, etc. I took a different route that I suspect saved me quite a bit of trouble, and I assembled all four panels first and THEN connected everything together.
4. For the love of God make sure you check that the plastic tip is on the same side for every panel. Otherwise, you have to take one side apart again and reverse it. On the bright side, if this happens, you've essentially bored out the pilot holes to be the correct size... which is having me question if I shouldn't have just bored them out to the appropriate width in the first place.
5. Attaching all of the panels together is also an enormous pain in the ass unless you happen to have an 88" long elevated surface. Attaching the legs either requires you to elevate one side, which will invariably twist the inexplicably cheap material in the bottom connectors... or you can attach them sideways... or you can put this thing upright, having two people hold the panels in place while you use the allen wrench to tighten the bolts on the underside. None of those are particularly great options.
NOW on to the utility itself.
1. The panels do let some light through (I didn't believe their advertising, and that was one of the reasons that I bought beige, is that I wanted it to not be too dark). They aren't transparent though, so it isn't that far off from their description. They functionally work great, and keep the mess of wires hidden and when I'm sitting at my desk, actually reflect quite a bit of light into my office. Great!
2. My wife has described these as "the most hideous piece of furniture ever conceived of by man." So it does not have spouse approval factor. Granted, she will seldom be in my office area, so that isn't the end of the world.
3. These are really hard to align in a way that doesn't look a little tacky. There are some plastic connectors but they don't do a bang up job of keeping these in place. Each panel is slightly tilted and it's... quite obvious. I may at some point make my own improvements to these to help make them more level. It's not a particularly expensive product so I wasn't expecting much so it's fine and I'm not going to ding them on the rating because of it.
All said, would I buy this product again? Probably not. It's assembly was ~90 minutes which is about 75 minutes longer than I was anticipating spending on this (not including the 5 minute writeup that I'm doing here). But am I going to return it? Also no, if for no other reason I'd be just as annoyed taking it apart and putting it in the original box to return it.
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Reviewed in the United States on October 31, 2023
★★★★★ 5
Good Product
Size: 3 Panel-102'', Color: Beige
I got these dividers for outdoor use for some privacy from neighbors. They arrived quickly and were easy to set up. They look good, and though the legs don’t offer stability against any amount of wind—which I expected as it wasn’t advertised for outdoor use—all it took was placing a cinder block on the feet to hold it up right. Coverage is good, it’s easy to fold and move as needed, and it’s light weight. All in all a decent product. I will caution the purchase of “used like-new,” as both of the dividers I ordered were previously returned items, and one came missing a cap, instructions were not included, and the poles were all mixed up and not properly labeled. If I had not ordered a second divider (which did include the instructions) I would have had a much harder time figuring out which pieces were which and how to put them together.
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Reviewed in the United States on May 30, 2025
★★★★★ 5
So versatile! Perfect solution for dividing a room.
Size: 4 Panel-88'', Color: Grey, Size: 4 Panel-88'', Color: Grey
Perfect solution for my space. My office has to double as the hangout room for the kids and I wanted something that would block off my computer so it is left alone. This space allows me to close off my computer as much or as little as I want. It is lightweight yet has sturdy feet. This is important so that if it gets bumped it won’t topple over. The price was great and the build time wasn’t too bad! I would recommend two people for set up. I went with the grey panels and I think I’ll end up hanging some twinkle lights at some point. Great purchase!
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Reviewed in the United States on October 9, 2025
★★★★★ 4
4/5 Stars
Size: 4 Panel-88'', Color: Black
Very tall and easy to set up, the only thing I will say is that they do have large gaps in between, so you won't have 100% privacy unless you add a curtain in the back. Other than that, they are easy to fold, sturdy, and esy to assemble. The gaps are an easy fix so I would say they are worth it.
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Reviewed in the United States on April 16, 2026
★★★★★ 5
Great product and worth the money.
Size: 4 Panel-88'', Color: Black
Portable and stable. Perfect size and gives me the privacy I need when working from home. Stability is great as long as you place the stands correctly it won't wobble. I love it.
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Reviewed in the United States on May 8, 2026
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