{"id":1181,"date":"2023-11-11T16:15:42","date_gmt":"2023-11-11T16:15:42","guid":{"rendered":"https:\/\/whaleversed.com\/?p=1181"},"modified":"2025-01-04T01:57:55","modified_gmt":"2025-01-04T01:57:55","slug":"%e4%bf%a1%e6%81%af%e5%87%8f%e8%b4%9f%e7%bb%83%e4%b9%a0%ef%bc%9a%e7%8e%b0%e5%9c%a8%e5%b0%b1%e7%9c%8b%ef%bc%88%e7%ac%ac%e4%ba%8c%e6%9c%9f%ef%bc%89","status":"publish","type":"post","link":"https:\/\/whaleversed.com\/?p=1181","title":{"rendered":"\u4fe1\u606f\u51cf\u8d1f\u7ec3\u4e60\uff1a\u73b0\u5728\u5c31\u770b\uff08\u7b2c\u4e8c\u671f\uff09"},"content":{"rendered":"\n<p class=\"wp-block-paragraph\">\u4eca\u5929\u7ee7\u7eed\u8fb9\u770b\u8fb9\u5199\u3002\u6211\u70b9\u8fdb\u5404\u79cd\u6587\u7ae0\u3001\u6253\u5f00\u5404\u79cd\u7a97\u53e3\u7684\u901f\u5ea6\u600e\u4e48\u5c31\u90a3\u4e48\u5feb\u5462\uff1f<\/p>\n\n\n\n<div style=\"height:30px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<div 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wp-elements-bb17aec2c61872d73bc34f251f40f285 wp-block-paragraph\"><a href=\"https:\/\/book.douban.com\/subject\/25857796\/\" title=\"\"><em>Show Your Work!<\/em> by Austin Kleon<\/a><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u7b2c\u4e00\u904d\u8bfb\u8fd9\u672c\u4e66\u5c31\u5f88\u6709\u542f\u53d1\u3002\u4eca\u5929\u91cd\u8bfb\u4e86\u5173\u4e8e\u201c\u5206\u4eab\u4ed6\u4eba\u7684\u4f5c\u54c1\u201d\u4e00\u8282\uff0c\u4f5c\u8005\u8ba4\u4e3a\u597d\u7684\u5206\u4eab\u4e0d\u4f46\u5e94\u5f53\u6307\u5411\u539f\u4f5c\u8005\uff0c\u4e5f\u5e94\u5f53\u544a\u8bc9\u4eba\u4eec\uff0c\u4f5c\u8005\u5728\u4f55\u79cd\u8bed\u5883\u4e0b\u4ea7\u51fa\u4e86\u5b83\uff0c\u4ee5\u53ca\u4e3a\u4ec0\u4e48\u5b83\u5bf9\u6211\u3001\u5bf9\u4f60\u662f\u91cd\u8981\u7684\u2014\u2014\u5c31\u597d\u50cf\u5728\u535a\u7269\u9986\u91cc\u5c06\u8fd9\u4ef6\u4f5c\u54c1\u5c55\u51fa\u65f6\uff0c\u8981\u8d34\u4e0a\u5c0f\u6807\u7b7e\uff0c\u8fdb\u884c\u8bf4\u660e\u4e00\u822c\u3002<\/p>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"750\" height=\"781\" src=\"https:\/\/whaleversed.com\/wp-content\/uploads\/2023\/11\/26711699517507_.pic_.jpg\" alt=\"\" class=\"wp-image-1189\" srcset=\"https:\/\/whaleversed.com\/wp-content\/uploads\/2023\/11\/26711699517507_.pic_.jpg 750w, https:\/\/whaleversed.com\/wp-content\/uploads\/2023\/11\/26711699517507_.pic_-288x300.jpg 288w\" sizes=\"auto, (max-width: 750px) 100vw, 750px\" \/><\/figure>\n\n\n\n<div style=\"height:30px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<div style=\"height:30px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p class=\"has-link-color wp-elements-34de1f8bda1d94dc06b6fdbf9cdada35 wp-block-paragraph\"><a href=\"https:\/\/www.taproottherapynyc.com\/blog-dialectical-behavior-therapy-skills\/dbt-skills-please-for-reducing-emotionalvulnerability\">DBT Skills: PLEASE for reducing emotional vulnerability<\/a><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u770b\u5230\u4e00\u5f20\u5173\u4e8e\u201cPLEASE\u6280\u5de7\u201d\u7684\u622a\u56fe\uff0c\u5c31\u53bb\u641c\u4e86\u641c\u76f8\u5173\u4fe1\u606f\uff0c\u53d1\u73b0\u5b83\u662f\u8fa9\u8bc1\u884c\u4e3a\u7597\u6cd5\uff08DBT\uff09\u4e2d\u7684\u4e00\u79cd\u6280\u672f\uff0c\u65e8\u5728\u5e2e\u52a9\u6211\u4eec\u964d\u4f4e\u60c5\u7eea\u8106\u5f31\u6027\/\u6613\u611f\u6027\uff0c\u66f4\u597d\u5730\u5e94\u5bf9\u60c5\u7eea\u7684\u60ca\u6d9b\u9a87\u6d6a\u3002\u8bf4\u82f1\u8bed\u7684\u4eba\u4eec\u771f\u7684\u597d\u559c\u6b22\u7528\u9996\u5b57\u6bcd\u7f29\u5199\u554a\uff01<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">PLEASE\u6307\u7684\u662f\uff1a<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">PL\uff1a\u6cbb\u7597\u8eab\u4f53\u75be\u75c5\uff08treat <strong>P<\/strong>hysical i<strong>L<\/strong>lness\uff09\u3002\uff08\u53bb\u770b\u533b\u751f\u5bf9\u6211\u6765\u8bf4\u4e0d\u662f\u5bb9\u6613\u7684\u4e8b\uff0c\u6211\u7684\u529e\u6cd5\u662f\u8bf7\u5173\u5fc3\u6211\u7684\u4eba\u6765\u7763\u4fc3\u6211\u505a\u8fd9\u4ef6\u4e8b\u3002\uff09<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">E\uff1a\u5e73\u8861\u81b3\u98df\uff08<strong>E<\/strong>at balanced meals\uff09\u3002<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">A\uff1a\u907f\u514d\u5f71\u54cd\u548c\u6539\u53d8\u60c5\u7eea\u7684\u7269\u8d28\uff08<strong>A<\/strong>void mood-altering drugs\uff09\u3002<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">S\uff1a\u7761\u89c9\uff08<strong>S<\/strong>leep\uff09\u3002<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">E\uff1a\u953b\u70bc\uff08<strong>E<\/strong>xercise\uff09\u3002\uff08\u8fd9\u7bc7\u535a\u5ba2\u4e2d\u4f5c\u8005\u7279\u522b\u63d0\u5230\uff0c\u201c\u953b\u70bc\u201d\u5bf9\u5f88\u591a\u4eba\u6765\u8bf4\u672c\u8eab\u53ef\u80fd\u5c31\u662f\u5f15\u53d1\u7126\u8651\u548c\u56f0\u96be\u7684\u4e00\u4e2a\u8bcd\uff0c\u628a\u5b83\u6362\u6210\u201c\u8ba9\u8eab\u4f53\u52a8\u8d77\u6765\u201d\u6216\u8bb8\u66f4\u597d\u3002\u6211\u81ea\u5df1\u5c31\u89c9\u5f97\u53bb\u6237\u5916\u6563\u6b65\u5f88\u6709\u5e2e\u52a9\u3002\uff09<\/p>\n\n\n\n<div style=\"height:30px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<div style=\"height:30px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p class=\"has-link-color wp-elements-d2e2ff2842002e065ad9fbb1ba028544 wp-block-paragraph\"><a 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