Name: 為什麼自我照顧總是那麼難？(還有該怎麼做！) (Why Self-Care Feels Impossible (And What to Do Instead))
Uploaded: 2025-12-26T18:22:32.000Z
Duration: 4 min 28 s

Have you ever hit that point where nothing works?

你有沒有遇過那種什麼都沒用的時候？

程度副詞

You try journaling, you try meditating, you even scroll through self care on social media.

你試著寫日記、試著冥想，甚至在社群媒體上滑自我的照顧。

If that sounds familiar, you're not alone.

如果這聽起來很熟悉，你不是一個人。

So before we dive in, breathe, let go and remind yourself that right now, this moment is enough.

所以，在我們深入之前，深呼吸，放鬆，然後提醒自己，現在，這個當下就足夠了。

Today we're talking about what to do when the usual self care tricks just don't work.

今天我們要聊聊，當平常的自我照顧技巧都不管用的時候，該怎麼辦。

You know, when even your favorite comfort food tastes a little bland.

你知道嗎，當連你最愛的療癒食物都嚐起來有點淡的時候。

Studies show that when we're under chronic stress, even activities that once brought joy can lose their effect.

研究顯示，當我們長期處於壓力之下時，即使是過去能帶來快樂的活動，效果也會打折。

心理學家稱這種現象為快感缺失症。

Basically when your brain has trouble feeling pleasure.

基本上就是你的大腦在感受快樂這件事上有困難。

I've had days, weeks, months like that too, where even making tea felt like a chore.

我也有過那樣的日子、那樣的幾週、那樣的幾個月，連泡茶都覺得像在做苦差事。

And maybe you've been there, staring at your journal or Netflix.

也許你也曾經歷過，盯著你的日記本或 Netflix。

It just means you may need a different approach.

這只是表示你可能需要不同的方法。

One strategy that helps is micro self care.

一個有幫助的策略是微型自我照顧。

The smallest actions that bring even a spark of relief.

那些能帶來一絲舒緩的最小行動。

A study in BMC Psychology found that breaking tasks down into tiny steps can actually improve motivation and well being.

BMC Psychology 的一項研究發現，將任務分解成小步驟，實際上能提升動力和身心健康。

That might mean splashing your face with cold water, standing up to stretch for 30 seconds, opening a window, and

這可能意味著用冷水洗臉、站起來伸展 30 秒、打開窗戶，然後

Pause this video and stretch your arms above your head for just 10 seconds.

暫停這個影片，將你的手臂舉過頭頂伸展 10 秒鐘。

看，這就是微型自我照顧的實際應用。

These little resets give your nervous system just enough energy to make bigger steps possible.

這些小小的重置，能給你的神經系統足夠的能量，讓你能採取更大的步驟。

When emotions feel numb or overwhelming, tuning into your senses can anchor you back to the present.

當情緒感覺麻木或難以承受時，專注於你的感官可以幫助你回到當下。

This technique is often used in trauma recovery and stress management.

這項技巧常應用於創傷復原和壓力管理。

Think of it like plugging your phone into a charger.

你可以把它想像成把手機插上充電器。

Your senses are the charging cable that reconnect you to the moment.

你的感官就像充電線，重新連結你與當下。

Try asking yourself, what's one thing I can smell right now?

試著問問自己，我現在聞得到什麼？

Even if it feels simple, these grounding practices remind you that you are here and you are safe.

即使感覺很簡單，這些紮根練習會提醒你，你就在這裡，你是安全的。

And if you're stuck, sometimes it helps to step outside your own habits.

如果你卡住了，有時候跳脫自己的習慣會有幫助。

Research on behavioral activation, often used in depression treatment, shows that imitating small routines from others can reintroduce meaning and structure into life.

關於行為活化（常用於憂鬱症治療）的研究顯示，模仿別人的小習慣可以為生活重新引入意義和結構。

This might look like copying a friend's bedtime ritual, trying a podcast someone recommended, or following along with a stranger's playlist.

這可能像是模仿朋友的睡前儀式、試聽別人推薦的 Podcast，或是跟著陌生人的播放清單。

It's like borrowing someone's Spotify playlist or YouTube morning routine until you feel ready to create your own again.

就像是借用別人的 Spotify 播放清單或 YouTube 的早晨日常，直到你覺得準備好再次創造自己的。

And finally, remember, self care doesn't need to be Instagram worthy.

最後，請記得，自我照顧不需要是 Instagram 上看起來很棒的那種。

Cooking instant noodles at 2am Absolutely counts.

What matters is showing yourself the same patience you'd give a friend.

重要的是，像對待朋友一樣，給自己同樣的耐心。

So next time, nothing seems to work, ask yourself, what's the tiniest act of care I can do right now?

所以下次，當什麼都好像行不通的時候，問問自己，我現在能做的最小的自我照顧是什麼？

Can I tune into my senses for even 10 seconds?

我能專注在我的感官上，哪怕只有十秒鐘嗎？

我可以借用誰的日常來重新開始呢？

And maybe for you, self care doesn't look like leaving the house.

對你來說，自我照顧可能不是出門。

Maybe you're introverted and home is where you feel safest.

也許你是內向的，家是你覺得最安全的地方。

In fact, research shows that sleep is one of the most powerful forms of recovery for depressive episodes.

事實上，研究顯示睡眠是憂鬱症發作時最有力的復原方式之一。

That's why doctors always ask about it, because rest really can reset your mind and body.

這也是為什麼醫生總是會問起睡眠，因為休息真的可以重啟你的身心。

So if you're exhausted, give yourself permission to sleep until that spark of energy or joy returns.

所以如果你筋疲力盡，就給自己放個假，睡到那點能量或快樂的火花重新燃起為止。

Remember, self care isn't about doing everything perfectly.

記住，自我照顧不是要把每件事都做得完美。

It's about reminding yourself in whatever way you can, that you are still here, you're still trying.

而是用任何你能做到的方式，提醒自己，你還在這裡，你還在努力。

現在，我們很想聽聽你的想法。

What's the smallest, weirdest, or most unconventional form of self care that's helped you drop it in the comments?

你用過最微小、最奇怪或最意想不到的自我照顧方式，是什麼呢？在下方留言告訴我們吧！

Your idea might be exactly what someone else needs today.

你的點子可能正是別人今天需要的。