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蝹伣żȥפȡָʸӶפȡ֤¾פξܤƤޤ

2015ǯ06

٤ϿƤޤȡΤ褦ʥ᡼äƤ褦ˤʤޤ

vvv ʲ vvv

845ʬ캬ν80ˡ

ФΤȤ狼롩

ʤɤäꡢä¹̾ФơA¹̾ˤפȳǧȡˤϡ

¹A衣
ӥ˥󥹥ȥ˥Х˺줿
ХˤϡӤҤʽबäƤ롣
ФƤۤ

ʤɤäȤȤǤ
ƱͤäĮǤȯƤꡢ¹©Ҥ򤫤륪쥪캾Ƥǧޤ
ƱͤääȤϡٻؤ򤪴ꤤޤ
====================
ޤ110ͥåȥ
ۿٻ

^^^ ѽ ^^^

623˼äƤޤơع鵢ä̼ȸƤޤ
̾ääΤɤʤ͡
֤ää㤦ȡʬä㤦Τġ
ʤƲä򤷤Ƥޤ

줫塢뤪͡캬80ˤΤ˻Ǥޤ顢
֤쥪줫ääƤƤ
֤ϡäǤ

ϰ餷ǤϤΤǤ̼2ͤȤ֤30ʬ⤯餤ΤȤ˲ǤǤޤơ̼Ȥ̻Ȥ¹ȤɹʴطۤƤä㤤ޤ¹ääȤɤ뤿ˡñˡA¹̾ˤפȸäƤޤä櫓Ǥ

Ǥ⡢ήФˤäƤäơ
֥֥󥤥֥˥Х˺äƥ
ȡۤǤϤʤȤˤ˵ŤǤ

⡢¹ζ̳ϡֲҡפǤϤʤäΤǤ

¹ǤϤʤȳοޤĤΤ褦ˡ
֤ݽȤ̤狼ʤ顢줵˸ʤ
ȸäơڤäȤΤȡ

θ塢̼𤷤顢110֤ʤפȸ졢󤷤ȤΤȡ

ѥȥȤ˻ߤޤäƤȿۤƤǤٻץǤʬʤ褦̤μ֤褿ǤбڤäȤΤȡ

ͤä⤤ʥѥ󤬤ΤǡθⲿʤʹƤơեեɤäȤȤǤ

ˬװ
Υȥ꡼ϤƤʥ֥åޡɲ mixiå Clip to Evernote

ľɤͤķӤϤͤͳTHE REASON I JUMPΡ20μԤǤ⤤Ǥסp5455ˡWhy do you make a huge fuss over tiny mistakes?(p64-65)ۤɤߤޤ

ΡեåХåסĤޤʻפФ˻פФƤޤ֤ǤˤϺΡ֤ʼԤǤ⡢ʽפªƤޤȤؤäƤ褦Ǥ͡

p64
... Once I've made a mistake, the fact of it starts rushing towards me like a tsunami. And then, like trees or houses being destroyed by the tsunami, I get destroyed by the shock. I get swallowed up in the moment, and can't tell the right response from the wrong response. All I know is that I have to get out of the situation as soon as I can, so I don't drown. To get away, I'll do anything. Crying, screaming and throwing things, hitting out even ...

Finally, finally, I'll calm down and come back to myself. Then I see no sign of the tsunami attack - only a wreckage I've made. And when I see that, I hate myself. I just hate myself.

äи⡢ˤϤ褦ʵޤ٤ۤɤҤɤʤȻפޤ

ԥǥå
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The Upside of Stress: Why stress is good for you (and how to get good at it)
PART1 Rethink STRESS(No.243-1475)ۤ
CHAPTER1 how to change your mind about stress(No.244-722)ۤ
From Placebo to Mindset(No.356-412)ۤɤߤޤ

ޤǾҲ𤷤ϥץ饷ܸ̤ȸޤMindset ϤäȤ衪ȤȤΤ褦Ǥ

ޤΰ㤤褯狼ʤΤǤǤMindset ȤƲμ¸Ҳ𤵤Ƥޤ

No.388
When you have a positive view of growing older, you're more apt to do things that will benefit your future self.
...
Researchers at the German Centre of Gerontology in Berlin followed older adults over time to examine the impact of a serious illness or accident, such as broken hip, lung disease, or cancer. Those with a positive view of aging responded to the crisis by increasing their commitment to their health.
...
In contrast, older adults who had a more negative view of aging were less likely to take actions to improve their health. These choices, in turn, influenced recovery.

ݥƥ֤˼ߤ뤫ͥƥ֤˼ߤ뤫ǡưäѤäƤޤȤȤΤ褦Ǥ

No.404
It is more powerful than a placebo effect because it doesn't just alter your present experience but also influences your future.

ԥǥå
Υȥ꡼ϤƤʥ֥åޡɲ mixiå Clip to Evernote

֥ͥ
󡦸ʸˣգͣϣΡ ˻桪
MM8688֤ޤǽޤˡΣǤ

ʬʤΤ⤢ޤŬˤäƲ򤱤Τⲿ䤫ޤ켡ؿΥդηʤɤǤȡ勵ŪˤϳڤǤ

ڥ饹ҼͤθʸۿءMM-088
εϡʸζؽƤȲ򤯳ڤߤͭ뤿˽񤤤ƤޤΤǡϲɽƤޤ󡣤λ
ʸӶ캬
Υȥ꡼ϤƤʥ֥åޡɲ mixiå Clip to Evernote

ˤʤͥơηΤꤿȤͤäΤǡб餷DzƥӤʤɤ򥿥֥åȤĴ٤ơäƤޤ

ˡ⤦ͤΤͤ餷ơˤʤäΤǼѤ򤹤Ȥä򤵤ޤּѤϡԤäȤʤɡͧãʤ˹ԤפȤääơ֤Ĵ٤Ƥʤ

̾ϡʡ
屡ۡڡ˽ФƤޤȣġ֡ĮxxĮˡ

־Τ狼ʤΡ
ȤΤǡ屡ۡڡϿޥץذư

ְԤͤߤʤΤ
ȤΤǥåդ򸫤顢ʰ夬ͤ⡣

ְֺǽοͤǯۤʤΤǡĤ㤵Ǥ礦͡xxĮαĹǤ
֤դդ

ܤοͤƱĻxxĮĹ顢©Ҥʡ
֤դդ

ֻܤοͤĮαĹǡĻƱ
֤ɤä塩Ф󡩡

ƱƱǯؤƤޤ
лҡء

ֻܤοͤƱƱǯؤƤޤĻ̡
֡

ʤܤ󤬺ܤäƤץեʤΤǤΤΤۤʬʤȤ()

Ǥ⡢ϡ
֥֥åȤäͤ
ȤȤǤ

֥å


ˬװ
Υȥ꡼ϤƤʥ֥åޡɲ mixiå Clip to Evernote

֥ͥ
ؤƻ ˻桪
ֶȥ襬̩סGakken 裲ϡˡοסp4583ˤɤߤޤ

ޤäƤȻפĶŪʵϡ뤿˻ȤƤȻפֵ¢ʹˡס˸⤷ʤΤǡäƤޤ

԰ʲѡp48ˡ
ʥܥ㥬Х䡦󡦥ꥫޥꡦܥ꥽參

10000100Ƿסɴס׾뽤ԤǤ

Ρֵ¢ʹˡפȡСפΤ̵ڻ¢Ǥ¢ϡּܼΤΡʤΤǤ

㤭˱ƶͿȸΤǤ

԰ʲѡp53ˡ
Ҥ˺äơȺ쿿Ϥλ̩ؤȻפ롣ǤϡŪ˻̩Ĥޤ̩ȤϤɤΤ褦ʤΤǤäΤĤϡ֥襬פǤäߡ襬̤äƤͤؤǤƤ뻨̩˶᤯λǹԤƤˡ̩˶ᤤϤޤ뤳Ȥˤ롣
԰ѽ

ˤ狼ˤϿΤǤ᡼䤹ǤϤޤ̩ˤĤƤϻϺʸϤ⤴

ˡ襬äƤǤȤơָɮ¾ʤҤĤ礦ˡפ󤲤Ƥޤ

԰ʲѡp57ˡ
ξꡢξ­Ƹˤ줾ɮܤɮɤƱ񤤤Ȥ϶̿ޤޤΤưȤ̣롣СֿȤΰספɽǤ롣ȤΰפϡɤǤϡ֥衼פȤ˲̤ơʤ椬ˡפȤ
԰ѽ

⤷ơͤΥɿͤιΤ˳ؤȤʬäƤ褦Ǥ

԰ʲѡp69ˡ
̶¢ʤˤꤵ󤾤806ǯ֥̾ˡסˡּ̾ۡʤ㤯⤯ˡסˤ̼㻰¢734806ǯ֥֥̾饸˥㡼סˡ̾ҷšסˤǤ롣
԰ѽ

԰ʲѡp71ˡ
ֻ縵ǯ804ˤŤʤ줤󤸡ˤˤơ̼㻰¢̶¢ŷΥХˡʹפȶϽ񤭻ĤƤ롣ϤƽפʸդǤ롣
԰ѽ

ƽפʤΤǤŵ񤤤ƤʤΤǰǤ

ޥΥӥ塼ʤɤǤŦƤ褦ˡŸ˸ܤȻⴶƤޤ襬¿ʤʤȤϻפޤ

㤨СزδǰʩȯǤϤʤʩΩΥɼҲμΤѡפȸ褦ˡ䤿ʩȤªƤΤˤñΥɼҲξQޤޤƤ櫓ǤʵդˡΤʸ餪ήΤ⡢ʩȤªƤΤ¿ΤǤ礦ɡˡ

ϿǤڤˤƤ뽡ɤȻפޤ顢ϺǤ⥤ɤ˷ݤĤȻפޤǤ顢ˡΤҤȤĤȤơΥ襬ŪʤΤϡ󥹥åȸ򽬤˵顢Τ˽äƤȤǤ礦
Υȥ꡼ϤƤʥ֥åޡɲ mixiå Clip to Evernote

֥ͥ
ؤƻ ˻桪
ʩȸʪء١ʼȼҽǡ軰 ʩΰռ(p154236)Ρ֣ϻФζסp155185ˤɤߤޤ

̼㿴С٤Ρ̵㳦ǵ̵ռפˤĤƤβǤ٤Ρ̼㿴󾧡٤ǤγսѤޤ

԰ʲѡp155ˡ
ϽȬʤꡣϻϻФ礻ƽȤνϻäƽȬȤʤꡣϻȤϡ㼱ɡ弱ȼռʤꡣIJο羮ĹûΤʬ̤򡢴㼱Ȥʤꡣ˼βʹʬ򡢼Ȥʤꡣɡˤ褭̤ʬɡȤ˸᳤̣Τ弱ȤʤꡣȤ˽뤵򿨤ƳФˤڤʬΤ򡢿ȼȤդ˰ڤʬ̤򡢰ռȤʤꡣȬȤϡʪζꤢ򡢳ȤʤꡣʹϿ򸫤λʤȤγ̤ʤΤˡ㳦Ȥʤꡣ
԰ѽ

ȬˤĤƤˤޤȤ᤿Τޤ

Ȥǡ

԰ʲѡp172ˡ
ĿȼˤĤƸäƤȤ롣

٤ϺǯܤοȽж78Фۤܽǯ֡ڤߡδֵ֡յסͤյۤˡͱֹͭסͤα˿֤ιͭˤʤɡȤο̩ʴط򱮤碌򤤤ĤĤȤ졢οͤȤʤپ˺ܤ硢ʹλȤʤäƤ褦Ǥ뤬ΤɤʪȤƤ򤤤⤷ʤǽ餻Ƥ̵

٤ʡŰΡӤۡˤ쿴뤢ޤ鿧ج򸫤ͤҤǤ򤿤ƤȤϼΤ褦ǧ᤿Ȥ

˷ΩѡܸȤʤ
ֲΤߤãⰤ⡡η椨˿ȤĤ

οȤŪΤߤΤ⡢ΰΰοͤ򻺽Ф븶ȤʤΤ餺
۱ɡظ

ˤˤĤꡢ˽Τ졢⤦Ĥϡΰο͡פȤǤַס¨ܡʿ¤βˤǤ롣٤ϼޤᡢĤ˸줿ࡢãᡢʤɡ¿ϡΡŷʩסʽ衢ŷŪʩǤ뤬ϵҿǺ椨¤ƻνˤʤäƤˤΤäƿȤĤΤǤϤʤݡϤαǤܤοˤ⸫ƤΤǤϤʤȤοͤϡֿפΤߤ˽ϤǤäƤϤʤʤȤ۱ɤϰ٤˵󤲤ƤΤʻŪ̵ʤƤΤǤϤʤष䤿ϡֿפ̤ơΰפؤȿʤȸäƤˡ֤ηפ¤ϰʩʰʩϲ椬ΰ̾ǤꡢοϡܿפؤƤˡܤ䤿οʿˤ˺ǡʼˤȤ

ʤʡˤ˺ʤޡˤ
ϰïʤˤιʤʡˤ
ʤȤ˲椬ʤ
԰ѽ

٤ˤ⥹뤬äΤǤ͡ΡַפϡºȸƤ֤ɤˤȸƤ֤ɤǡȸƤ֤ɤIJ椬Ǥ櫓Ǥ

Ǹˡإ롼ߡϿ٤ΰѤäƤޤ

԰ʲѡp174ˡ
θʤߤդߡˤμ̤ʤ
ԤǤʤ
ʤ뤹٤Ƥ¢
̤ˤõ
줾椬ΤȤΤʤС
԰ѽ

ԥǥå
Υȥ꡼ϤƤʥ֥åޡɲ mixiå Clip to Evernote

ˤߤ衼̸Yoga for Pain ReliefͤΡ֣Ƶۡסp2347ˡbreath(p23-47)ۤɤߤޤ

夫ʤ䤿ϿƵۤ򤷤ꤷޤϵŪʤΤǤäơθ̤ȤϿƤޤǤȤȤӥǥ󥹤ΤäΤǤ͡

ޤܤ򸫤Ƽʬʤ˥襬äƤϡݡǸƵۤ;꿿ܤˤäƤʤä褦˻פޤʩäƺ줺פߤʤΤäȤˤʤޤ

p23
Your breath is also the part of a stress or pain response that is the easiest to consciously change. There's no easy way to consciously block the transmission of a pain signal from one brain cell to another or ask your adrenal glands to stop releasing stress hormones. You can, however, easily learn to slow down or deepen your breath. It takes little more than a bit of attention to the breath. Small changes in your breathing can lead to big changes in how the mind and body function, including lowering stress hormones and reducing your sensitivity to pain.

ܰڤȤä褦ʿѲˤĤơ䤿ϸƵۤѲޤΤκѤǤ

ǤˤϡǤʤ餫ʡäȿåƵۡᤷǤϡϤäơ©ȿ̤äƵۡ

ȤǡƵۤϰռŪѤ뤳ȤǤޤᤷ˸ƵۥѥǸƵۤ򤷤Ƥߤȡᤷˤʤ뤳Ȥ¸dzǧǤǤ΢κѤǤ

ƵۤϴӤ⤿餹ΤǤ

p25
These studies and others like them confirm what you can observe yourself as you try the breathing practices in this chapter. The breath is a powerful tool for breaking the cycle that reinforces chronic pain and stress. When you learn to breathe in a way that supports feelings of comfort, safety, and joy, you can actually choose these experiences over suffering.

ԥǥå
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֥ͥ
󡦸ʸˣգͣϣΡ ˻桪
MM8485֤ޤǽޤˡΣǤ

ǽϡ³ a sin + b cos = (a^2+b^2) sin(+) ȤѴԤäƲǤˡȤäƲ򤤤Ƥޤޤ

Ϥɤˡ̤꤯餤ϤȻפޤ򸫤ĤΤ춽Ǥ֤ʤǤ͡

ڥ饹ҼͤθʸۿءMM-085
εϡʸζؽƤȲ򤯳ڤߤͭ뤿˽񤤤ƤޤΤǡϲɽƤޤ󡣤λ
ʸӶ캬
Υȥ꡼ϤƤʥ֥åޡɲ mixiå Clip to Evernote

ľɤͤķӤϤͤͳTHE REASON I JUMPΡ19եåХåϤɤʴǤסp5253ˡWhat are your flashback memories like?(p62-63)ۤɤߤޤ

󡢡פФФʤפȤɽФƤޤ

ϡ֥եåХåξФפȤȤ⤷ޤ󡣵󤻤ơڤʤоФ뤱ɡʻפФʤж줷ʤäƵ㤭ФƤޤġ

p62
... when this happens, the emotions I felt originally all come rushing back to me, like a sudden storm.

... I know I have lots of pleasant memories, but my flashback memories are always bad ones, and from out of the blue I get incredibly distressed, burst into tears or just start paniking.

⡢ʻפФפФƶӤʤϤޤξưޤ뤳ȤǤޤեåХåޤʤۤʤΤǤ͡

ԥǥå
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ΥڡΥȥåץ