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📙《自我慈悲：終結內耗、重建心理韌性與內在穩定的溫柔力量》克莉絲汀．聶夫 著/ 馬可孛羅 出版
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對自己夠嚴格，才能進步——這是很多人從小被灌輸的信念。 批評自己、逼自己，是因為相信：只有這樣，才不會鬆懈。
這一集，劉軒邀請到自我慈悲研究的開創者、德克薩斯大學奧斯汀分校教授：克莉絲汀．聶夫博士（Dr. Kristin Neff）
二十多年前，她是第一個把「自我慈悲」帶入學術研究的人，建立了測量工具、發表了超過百篇論文，引發全球超過五千篇後續研究。
她的成名作《Self-Compassion》終於在台灣出版繁體中文版，書名是《自我慈悲：終結內耗、重建心理韌性與內在穩定的溫柔力量》。
這一集深聊了：
研究真正發現的是什麼？對自己嚴厲，真的讓你更好嗎？
自我慈悲的三個核心元素：自我善待、共同人性、正念——用一句話對自己說，聽起來是什麼樣子？
自我慈悲 vs. 自尊：你的自我價值，是有條件的還是無條件的？
「媽媽熊」vs.「虎媽」：嚴格可以是愛，也可以是恐懼——差別在哪裡？
為什麼羞恥感讓人幾乎無法學習？台灣的文化背景如何影響我們對失敗的反應？
聶夫博士的研究發現：在美國、泰國、台灣三地，台灣人的自我慈悲程度爲何排名最低？
從神經科學看自我批評：交感神經 vs. 副交感神經，為什麼「照顧系統」比「威脅系統」更能幫助長期成長？
飛機上的氧氣面罩：為什麼先照顧自己，不是自私，而是必要的？
如果從小被教導「要對自己夠狠才能成功」，這一集或許會讓你重新想想——那個聲音，究竟是在幫你，還是在傷害你？
📖 Dr. Kristin Neff 著作《自我慈悲：終結內耗、重建心理韌性與內在穩定的溫柔力量》現已在台灣上市
🌐 更多資訊請參考👉 https://self-compassion.org/
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Being hard on yourself is what drives success — that's what most of us were taught. Push harder, criticize more, never let yourself off the hook.
This episode features Dr. Kristin Neff, the pioneering researcher who, over 20 years ago, became the first person in the world to scientifically define and measure self-compassion. Her landmark 2003 papers launched an entire field; more than 5,000 academic studies have followed. Her book Self-Compassion has just been published in Traditional Chinese here in Taiwan.
In this conversation, Sean and Dr. Neff go deep on:
What the research actually shows — does self-criticism make you perform better, or is it quietly burning you out?
The three core components of self-compassion: self-kindness, common humanity, and mindfulness — and what they actually sound like as self-talk
Self-compassion vs. self-esteem: what's the difference between conditional and unconditional self-worth?
"Mama bear" vs. "tiger mom" — how fierce self-compassion works, and how children can feel whether harshness comes from love or from fear
Why shame makes learning almost impossible — and the cultural dynamics that leave Taiwan ranking lowest in self-compassion among the US, Thailand, and Taiwan
The neuroscience angle: sympathetic vs. parasympathetic nervous system, and why the "care system" is more effective for long-term growth than the "threat system"
The oxygen mask on the airplane — and why taking care of yourself first isn't selfish, it's essential
If that inner voice pushing you to do better might actually be holding you back — this episode is for you.
📖 Self-Compassion: The Proven Power of Being Kind to Yourself by Dr. Kristin Neff — Traditional Chinese edition now available in Taiwan
🌐 Learn more at https://self-compassion.org/
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