【管理辞典】自我疼惜 / Self-compassion

「释义」

自我疼惜是指在被认为不满足、失败或痛苦的情况下，将同情心投射到自己身上。克里斯汀-内夫（Kristin Neff）将自我疼惜定义为由三个主要元素组成：自我善意、共同人性和正念。

「应用场景」

举例来说，当精疲力竭是工作过劳的主要来源，我们发现，重新启动自我照顾的行动，就是恢复健康的最有效工具。在一项研究中，我们以一群商学院学生为对象，衡量在为期十天、身心压力通常很大的期中考期间，自我疼惜的小行动对他们产生什么影响。每天早上，我们给予受测者当天的任务：有几天，我们要求他们留意当天会遭遇的挑战，然后怀着同情心对待自己；另外几天，我们要求他们考虑他人，并展现对他人的同情心。

For example, when exhaustion is the primary source of burnout, we found that re-energizing acts of self-care are the most effective tool for recovery. In one study, we measured the impact of small acts of self-compassion among a sample of business school students during their highly stressful 10-day midterms period — a time in which both mental and physical exhaustion are common. Each morning, we gave participants one task for the day: on some mornings, we asked them to notice a challenge they would face that day and then treat themselves with compassion, while on other mornings, we asked them to think about and demonstrate compassion for another person. We found that engaging in self-care activities (such as a 10-minute meditation session, cooking a nice meal, or even taking a nap) correlated strongly with reduced levels of reported burnout the following day. These findings support the notion that self-care is not self-indulgent; on the contrary, taking a break and focusing on yourself is one of the best ways to combat exhaustion and burnout.

以上文字选自

Your Burnout Is Unique. Your Recovery Will Be, Too.

王育珍（Yu Tse Heng ）琪拉·沙布兰（ Kira Schabram）| 文

马冰仑 丨编辑