作品简介

　　一本适合容易心累的打工人的自救手册

　　职场奋斗者的心理疗愈书籍

　　帮助内向的你摆脱内心的枷锁，

　　轻松迎接工作的压力与挑战！

　　不想社交，害怕拒绝别人

　　不擅长在公众面前发言

　　总是不自觉地察言观色，逼迫自己做气氛调节者……

　　注意！这些行为正累积着压垮你的巨大压力！

　　日本心理锻炼大师三步骤

　　帮你一步步解开压力的枷锁

　　第一步：尝试放弃

　　自查这些容易产生压力的行为，你中了几条？

　　要积极和别人打招呼，要表现得有礼貌

　　说话要条理清晰，要保持高效沟通

　　开会时一定要发言，不发言的人相当于没来

　　要关心新闻，否则就跟不上别人的话题

　　……

　　第二步：找到目标

　　人生目标造就强大的内心

　　八种“职业锚”理论，帮你找到理想的工作方式

　　回忆初始体验，找到你理想的生活方式

　　描绘未来的理想蓝图

　　设立阶段性目标与长期目标

　　第三步：抗压方法

　　由表及里的实用技巧

　　注意力“向内”

　　脑内彩排

　　“定位”情绪控制法

　　提升副交感神经作用

　　“饮食”情绪控制法

　　深度睡眠

　　习惯性地给心理增负让我们的内心更加脆弱

　　希望本书能够帮你卸下重担，轻松上阵，更好地生活与工作！

　　必须型思维”容易让人陷入自我损耗之中，其实世界上有很多事并非非做不可。本书作者总结自己多年心理辅导的实践经验，旨在帮助那些习惯逼迫自己的人，试着放弃一些没有意义的坚持，并传授他们将压力转化为动力的技巧。

　　见波利幸（みなみとしゆき），日本心理健康讲师认证协会董事长，日本工作压力研究学会正式会员，日本心理健康研究领域先驱者，从事心理讲座和心理培训工作二十多年。主要擅长职场心理咨询、咨询师培训等工作，对心理锻炼、个人目标实现等领域有深入的研究。著有《令人心累的职场》《患有新型抑郁症的人们》等心理类书籍。

　　译者：汤成，南京师范大学日语语言文学硕士，日语译者，持有日语专业四级、专业八级、N1证书。

Introduction of works

A self-help manual for workers who are easily tired

A healing book for workplace strugglers

To help your introvert get rid of your inner shackles,

Easily meet the pressure and challenge of work!

Not wanting to socialize, afraid of rejecting people

Not good at speaking in public

Always unconsciously observe the color, forcing themselves to be the atmosphere adjusters...

Attention! These actions are building up a huge amount of stress that is crushing you!

Japanese mental exercise master three steps

Step by step to unlock the shackles of stress

Step 1: Try giving up

How many of these stress-inducing behaviors did you find?

 Greet people positively and be polite

 Speak clearly and communicate effectively

 Be sure to speak up at meetings; those who don't speak up are equivalent to not showing up

 Pay attention to the news, or you won't be able to keep up with others

...

Step 2: Find your goal

Life purpose creates a strong mind

 Eight career anchors to help you find your ideal work style

 Recall the initial experience and find your ideal lifestyle

 An ideal blueprint for the future

 Set periodic and long-term goals

Step 3: Anti-stress method

Practical skills from the outside to the inside

Turn your attention inward

Mental rehearsal

"Positional" emotional control

Elevates parasympathetic action

"Diet" emotional control

Deep sleep

Habitually adding to the psychological burden makes us more vulnerable inside

I hope this book can help you unload the burden, ease into the battle, and live and work better!

"Must think" can easily lead people into self-depletion, in fact, there are many things in the world that do not have to be done. The author of this book summarizes his years of practical experience in psychological counseling, aiming to help those who are used to pushing themselves, try to give up some of the meaningless persistence, and teach them the skills to turn pressure into motivation.

Toshiyuki Miami (みなみとしゆき), chairman of the Japan Mental Health Instructor Certification Association, a full member of the Japan Association of Work Stress Research, a pioneer in the field of mental health research in Japan, has been engaged in psychological lectures and psychological training for more than 20 years. He is mainly good at workplace psychological counseling, consultant training and other work, and has in-depth research in the field of psychological exercise and personal goal realization. He is the author of psychological books such as "The Exhausting Workplace" and "People Suffering from the New Depression."

Translator: Tang Cheng, Master of Japanese Language and Literature, Nanjing Normal University, Japanese translator, holding Japanese TEM-4, TEM-8, N1 certificate.