{"id":9474,"date":"2024-08-29T11:33:23","date_gmt":"2024-08-29T03:33:23","guid":{"rendered":"https:\/\/counseling.sa.ntnu.edu.tw\/?p=9474"},"modified":"2024-08-29T16:57:16","modified_gmt":"2024-08-29T08:57:16","slug":"%e9%87%8d%e6%a7%8b%e5%a3%93%e5%8a%9b%e5%8f%af%e6%8e%a7%e6%80%a7%e5%b0%8b%e5%9b%9e%e5%b9%b8%e7%a6%8f%e4%ba%ba%e7%94%9f%e6%b7%ba%e8%ab%87%e5%a3%93%e5%8a%9b%e7%ae%a1%e7%90%86","status":"publish","type":"post","link":"https:\/\/counseling.sa.ntnu.edu.tw\/en\/%e9%87%8d%e6%a7%8b%e5%a3%93%e5%8a%9b%e5%8f%af%e6%8e%a7%e6%80%a7%e5%b0%8b%e5%9b%9e%e5%b9%b8%e7%a6%8f%e4%ba%ba%e7%94%9f%e6%b7%ba%e8%ab%87%e5%a3%93%e5%8a%9b%e7%ae%a1%e7%90%86\/","title":{"rendered":"\u91cd\u69cb\u58d3\u529b\u53ef\u63a7\u6027\uff0c\u5c0b\u56de\u5e78\u798f\u4eba\u751f~\u6dfa\u8ac7\u58d3\u529b\u7ba1\u7406"},"content":{"rendered":"

\u64b0\u6587\uff0f\u738b\u7152\u8431<\/h3>\n\n\n\n
<\/div>\n\n\n\n

\u3000\u3000\u9069\u5ea6\u7684\u58d3\u529b\u6703\u4fc3\u9032\u6211\u5011\u6210\u9577\uff0c\u9577\u671f\u800c\u6709\u5bb3\u7684\u58d3\u529b\u5247\u6703\u5f15\u767c\u4e00\u9023\u4e32\u7684\u8eab\u5fc3\u554f\u984c\u3002<\/p>\n\n\n\n

\u4e00\u3001\u8a8d\u8b58\u58d3\u529b\u53cd\u61c9
\u3000\u3000\u4ec0\u9ebc\u662f\u58d3\u529b\u53cd\u61c9\uff1f\u5b83\u53c8\u6703\u5982\u4f55\u5f71\u97ff\u6211\u5011\uff1fSelye (1950)\u63d0\u51fa\u7684\u4e00\u822c\u9069\u61c9\u75c7\u5019\u7fa4\uff08general adaptation syndrome, GAS\uff09\u63cf\u8ff0\u4e86\u6211\u5011\u7684\u8eab\u5fc3\u5728\u7d93\u6b77\u58d3\u529b\u6642\u7684\u4e00\u9023\u4e32\u53cd\u61c9\u8b8a\u5316\uff0c\u4f9d\u5e8f\u70ba\u8b66\u6212\u671f\uff08Alarm Stage\uff09\u3001\u62b5\u6297\u671f\uff08Resistance Stage\uff09\u548c\u8870\u7aed\u671f\uff08Exhaustion Stage\uff09\u3002\u63db\u8a00\u4e4b\uff0c\u4e00\u958b\u59cb\u9047\u5230\u58d3\u529b\u7684\u6642\u5019\uff0c\u6211\u5011\u7684\u8eab\u9ad4\u6703\u8fc5\u901f\u555f\u52d5\u4e26\u5f37\u5316\u8eab\u9ad4\u529f\u80fd\u4f86\u52a0\u4ee5\u56e0\u61c9\uff0c\u800c\u5f8c\u9032\u5230\u9010\u6f38\u9069\u61c9\u627e\u56de\u5e73\u8861\u7684\u968e\u6bb5\uff0c\u4f46\u5982\u679c\u58d3\u529b\u6f14\u8b8a\u70ba\u6162\u6027\u58d3\u529b\u6216\u591a\u91cd\u58d3\u529b\u5c31\u6703\u5c0e\u81f4\u904e\u5ea6\u6d88\u8017\u8eab\u5fc3\u8cc7\u6e90\uff0c\u7e7c\u800c\u884d\u751f\u51fa\u7a0b\u5ea6\u4e0d\u4e00\u7684\u7cbe\u795e\u75be\u75c5\/\u5fc3\u7406\u56f0\u64fe\uff0c\u540c\u6642\u4e5f\u51fa\u73fe\u5065\u5eb7\u554f\u984c\u3002\u56e0\u6b64\uff0c\u5982\u4f55\u89ba\u5bdf\u4e26\u6709\u610f\u8b58\u7684\u9632\u6b62\u58d3\u529b\u53cd\u61c9\u60e1\u5316\u843d\u5165\u8870\u7aed\u671f\u4fbf\u662f\u58d3\u529b\u7ba1\u7406\u7684\u91cd\u8981\u8ab2\u984c\u3002<\/p>\n\n\n\n

\u4e8c\u3001\u58d3\u529b\u7ba1\u7406    
\u3000\u3000\u70ba\u4ec0\u9ebc\u8981\u58d3\u529b\u7ba1\u7406\uff1f\u4e26\u975e\u8b93\u58d3\u529b\u6d88\u5931\uff0c\u800c\u662f\u900f\u904e\u4e00\u7cfb\u5217\u7684\u58d3\u529b\u56e0\u61c9\u7b56\u7565\u4f86\u6539\u8b8a\u6211\u5011\u5c0d\u58d3\u529b\u7684\u770b\u6cd5\u8207\u8eab\u5fc3\u611f\u53d7\u3002\u4e3b\u8981\u53ef\u5206\u70ba\u5169\u500b\u90e8\u4efd\uff0c\u5f9e\u91cd\u69cb\u58d3\u529b\u53ef\u63a7\u6027\u7684\u5f8c\u8a2d\u8a8d\u77e5\u5230\u5404\u5f0f\u8212\u7de9\u58d3\u529b\u611f\u53d7\u7684\u65b9\u6cd5\u3002<\/p>\n\n\n\n

 \u3000\u3000\u900f\u904e\u6709\u6548\u7684\u58d3\u529b\u7ba1\u7406\u7b56\u7565\uff0c\u53ef\u4ee5\u986f\u8457\u6539\u5584\u500b\u4eba\u751f\u6d3b\u8cea\u91cf\u548c\u5065\u5eb7\u72c0\u6cc1\u3002\u512a\u9ede\u6db5\u84cb\u5c64\u9762\u5305\u62ec\uff1a\u8eab\u5fc3\u5065\u5eb7\u3001\u793e\u4ea4\u751f\u6d3b\u548c\u8077\u696d\u8868\u73fe\u7b49\u3002<\/p>\n\n\n\n

1. \u6539\u5584\u5fc3\u7406\u5065\u5eb7\uff08Van den Bergh, 2021\uff09\uff1a\u80fd\u6e1b\u5c11\u7126\u616e\u548c\u6182\u9b31\u75c7\u72c0\uff0c\u589e\u5f37\u5fc3\u7406\u97cc\u6027\u548c\u60c5\u7dd2\u7a69\u5b9a\u6027\u3002<\/p>\n\n\n\n

2. \u589e\u9032\u8eab\u9ad4\u5065\u5eb7\uff08Black & Slavich, 2016\uff09\uff1a\u964d\u4f4e\u58d3\u529b\u8377\u723e\u8499\uff08\u5982\uff1a\u76ae\u8cea\u9187\uff09\u7684\u7a0b\u5ea6\uff0c\u6e1b\u5c11\u58d3\u529b\u76f8\u95dc\u7684\u5065\u5eb7\u554f\u984c\uff08\u5982\uff1a\u5fc3\u8840\u7ba1\u75be\u75c5\u3001\u9ad8\u8840\u58d3\u3001\u514d\u75ab\u529f\u80fd\u4e0b\u964d\u7b49\uff09\u3002<\/p>\n\n\n\n

3. \u6539\u5584\u4eba\u969b\u95dc\u4fc2\uff08Grossman et al., 2004\uff09\uff1a\u80fd\u5920\u589e\u5f37\u500b\u4eba\u7684\u60c5\u7dd2\u8abf\u7bc0\u80fd\u529b\uff0c\u4fc3\u9032\u66f4\u5065\u5eb7\u7684\u793e\u4ea4\u4e92\u52d5\u548c\u4eba\u969b\u95dc\u4fc2\uff0c\u6e1b\u5c11\u56e0\u58d3\u529b\u800c\u5c0e\u81f4\u7684\u885d\u7a81\u3002<\/p>\n\n\n\n

 4. \u63d0\u9ad8\u5de5\u4f5c\u6548\u7387\u8207\u8868\u73fe\uff08Kabat-Zinn, 2003\uff09\uff1a\u6709\u52a9\u65bc\u6539\u5584\u5c08\u6ce8\u529b\u548c\u6c7a\u7b56\u80fd\u529b\uff0c\u6e1b\u5c11\u56e0\u58d3\u529b\u5c0e\u81f4\u7684\u5de5\u4f5c\u5026\u6020\uff0c\u63d0\u9ad8\u5de5\u4f5c\u6548\u7387\u548c\u751f\u7522\u529b\u3002 \u3000\u3000<\/p>\n\n\n\n

5. \u4fc3\u4f7f\u751f\u6d3b\u65b9\u5f0f\u767c\u751f\u6b63\u5411\u6539\u8b8a\uff08Creswell & Lindsay, 2014\uff09\uff1a\u6709\u6548\u7684\u58d3\u529b\u7ba1\u7406\u5e38\u8207\u5176\u4ed6\u5065\u5eb7\u884c\u70ba\uff08\u5982\u5747\u8861\u98f2\u98df\u3001\u5b9a\u671f\u904b\u52d5\u3001\u5145\u8db3\u7761\u7720\u7b49\uff09\u76f8\u7d50\u5408\uff0c\u7e7c\u800c\u6539\u5584\u6574\u9ad4\u5065\u5eb7\u72c0\u6cc1\u3002<\/p>\n\n\n\n

<\/div>\n\n\n\n
\"\"<\/figure>\n\n\n\n
<\/div>\n\n\n\n

\u4e09\u3001\u5982\u4f55\u58d3\u529b\u7ba1\u7406    
\u3000\u3000\u300c\u91cd\u65b0\u601d\u8003\u58d3\u529b\u300d\u8b93\u81ea\u5df1\u5177\u5099\u61c9\u5c0d\u58d3\u529b\u7684\u9069\u61c9\u6027\u5fc3\u614b\uff0c\u4e26\u80fd\u8457\u624b\u898f\u5283\u8207\u57f7\u884c\u76ee\u6a19\u3002\u9996\u5148\u662f\u91d0\u6e05\u6709\u54ea\u4e9b\u58d3\u529b\u6e90\uff0c\u800c\u9019\u4e9b\u58d3\u529b\u6e90\u53c8\u9020\u6210\u81ea\u5df1\u4ec0\u9ebc\u6a23\u7684\u5f71\u97ff\uff1f\u800c\u5f8c\uff0c\u518d\u5c07\u9019\u4e9b\u58d3\u529b\u6e90\u8207\u9020\u6210\u7684\u5f71\u97ff\u5206\u70ba\u53ef\u63a7\u6027\u8207\u4e0d\u53ef\u63a7\u3002\u6240\u8b02\u53ef\u63a7\u6027\u7684\u6a19\u6e96\u5728\u65bc\u300c\u662f\u5426\u81ea\u5df1\u80fd\u63a7\u5236\u300d\uff0c\u800c\u5f8c\u518d\u505a\u51fa\u76f8\u61c9\u7684\u7ba1\u7406\u3002\u63db\u8a00\u4e4b\uff0c\u91d0\u6e05\u5f8c\u624d\u80fd\u66f4\u6e05\u695a\u7684\u77e5\u9053\u5728\u58d3\u529b\u60c5\u5883\u4e0b\uff0c\u6211\u5011\u53ef\u4ee5\u505a\u5230\u54ea\u4e9b\u4e8b\u60c5\u4f86\u52a0\u4ee5\u6539\u8b8a\uff0c\u4ee5\u53ca\u54ea\u4e9b\u662f\u4e0d\u53ef\u63a7\u7684\uff0c\u800c\u80fd\u6709\u7cfb\u7d71\u7684\u5c0d\u5916\u5c0b\u6c42\u652f\u6301\u8207\u5e6b\u52a9\u3002<\/p>\n\n\n\n

    1. \u8a8d\u77e5\u5c64\u9762\uff1a
\u3000(1)\u91d0\u6e05\u58d3\u529b\u6e90\uff1a\u6b63\u5411\u5fc3\u7406\u5b78\u5bb6Shawn Achor\u6559\u6388\u5efa\u8b70\u64b0\u5beb\u300c\u58d3\u529b\u6e05\u55ae\u300d\uff0c\u5217\u51fa\u8b93\u4f60\u611f\u89ba\u5230\u58d3\u529b\u7684\u4f86\u6e90\uff0c\u9019\u53ef\u4ee5\u662f\u4e8b\u4ef6\u3001\u60c5\u5883\u3001\u4eba\u3001\u60c5\u7dd2\u6216\u662f\u4efb        \u4f55\u6240\u60f3\u5230\u7684\u90e8\u4efd\u3002
\u3000(2)\u5b9a\u7fa9\u53ef\u63a7\u6027\uff1a\u7372\u5f97\u4e0a\u8ff0\u58d3\u529b\u6e05\u55ae\u4e4b\u5f8c\uff0c\u4fbf\u53ef\u4ee5\u8f49\u800c\u5340\u8fa8\u9019\u4e9b\u58d3\u529b\u6e90\u7a76\u7adf\u662f\u81ea\u5df1\u53ef\u63a7\u7684\uff0c\u6291\u6216\u662f\u4e0d\u53ef\u63a7\u7684\uff1f\u9010\u4e00\u5217\u51fa\u6709\u52a9\u65bc\u6211\u5011\u66f4\u6e05\u695a\u4e26\u8457\u624b\u898f\u5283\u5f8c\u7e8c\u7684\u884c\u52d5\u7b56\u7565\u3002
\u3000(3)\u53ef\u63a7\u6027\u898f\u5283\uff1a\u9996\u5148\u805a\u7126\u65bc\u53ef\u63a7\u6027\u7684\u90e8\u4efd\uff0c\u4ed4\u7d30\u601d\u8003\u9019\u4e4b\u4e2d\u6709\u54ea\u4e9b\u76ee\u6a19\u53ef\u4ee5\u9054\u5230\uff1f\u4e26\u64da\u6b64\u5206\u6210\u8fd1\u7a0b\u3001\u4e2d\u7a0b\u8207\u9060\u7a0b\u7684\u5177\u9ad4\u76ee\u6a19\u3002\u800c\u4e0d\u53ef\u63a7\u7684\u90e8\u4efd\uff0c\u5247\u518d\u601d\u8003\u4e26\u5217\u51fa\u6709\u54ea\u4e9b\u8cc7\u6e90\u53ef\u4f9b\u5c0b\u6c42\u5e6b\u52a9\u3002<\/p>\n\n\n\n

 2. \u8212\u7de9\u8eab\u5fc3\u611f\u53d7\uff1a
\u3000\u3000\u8207\u4e4b\u540c\u6642\uff0c\u8212\u7de9\u58d3\u529b\u53cd\u61c9\u7684\u65b9\u6cd5\u4e5f\u4e0d\u53ef\u6216\u7f3a\u3002\u5c24\u5176\u5728\u611f\u5230\u58d3\u529b\u7684\u6642\u5019\uff0c\u6211\u5011\u53ef\u4ee5\u5617\u8a66\u4ee5\u4e0b\u65b9\u5f0f\u4f86\u8212\u7de9\u58d3\u529b\u53cd\u61c9\u5c0d\u6211\u5011\u8eab\u5fc3\u9020\u6210\u7684\u5f71\u97ff\u3002
\u3000(1)\u6b63\u5ff5\u547c\u5438\u7a7a\u9593\u7df4\u7fd2(Mindful Breathing)\uff1a\u5728\u7e41\u5fd9\u7684\u751f\u6d3b\u4e4b\u4e2d\uff0c\u4e0d\u4fb7\u9650\u65bc\u4efb\u4f55\u5730\u65b9\u6216\u59ff\u52e2\uff0c\u75288\u5206\u9418\u7684\u6642\u9593\u8b93\u8eab\u5fc3\u91cd\u65b0\u8212\u7de9\u4e0b\u4f86\u3002\u5c08\u6ce8\u65bc\u547c\u5438\uff0c\u5c07\u6ce8\u610f\u529b\u8207\u8eab\u9ad4\u7684\u611f\u89ba\u5e36\u56de\u7576\u4e0b\uff08\u5b9a\u5fc3\u6b63\u5ff5\u5b78\u7fd2\u7db2\uff0c2023\uff09\u3002
\u3000(2)\u547c\u5438\u975c\u5750(breath meditation)\uff1a\u627e\u4e00\u500b20\u5206\u9418\u7684\u7a7a\u6a94\uff0c\u8b93\u81ea\u5df1\u5b89\u7a69\u5730\u5750\u8457\uff0c\u900f\u904e\u5f15\u5c0e\u8a9e\u5c08\u6ce8\u65bc\u89c0\u5bdf\u548c\u611f\u53d7\u547c\u5438\uff0c\u5018\u82e5\u5ff5\u982d\u8f49\u79fb\u6642\u4e5f\u7121\u9808\u6182\u5fc3\uff0c\u53ef\u4ee5\u518d\u6eab\u67d4\u7684\u7528\u547c\u5438\u5e36\u56de\u7576\u4e0b\uff0c\u4e26\u4e14\u628a\u89c0\u5bdf\u5230\u7684\u73fe\u8c61\u52a0\u4ee5\u547d\u540d\uff0c\u8b93\u81ea\u5df1\u80fd\u5168\u5fc3\u6295\u5165\u5728\u6b64\u6642\u6b64\u523b\uff0c\u91cd\u65b0\u611f\u53d7\u8207\u8eab\u9ad4\u7576\u4e0b\u7684\u806f\u7e6b\uff08\u5b9a\u5fc3\u6b63\u5ff5\u5b78\u7fd2\u7db2\uff0c2023\uff09\u3002
\u3000(3)\u808c\u8089\u653e\u9b06\u8a13\u7df4(Muscle Relaxation)\uff1a\u5efa\u8b70\u525b\u8d77\u5e8a\u6642\u82b1\u4e00\u5c0f\u6642\u7684\u7df4\u7fd2\u3002\u900f\u904e\u9019\u500b\u8a13\u7df4\uff0c\u6309\u7167\u7279\u5b9a\u7684\u9806\u5e8f\u5f9e\u4e00\u500b\u808c\u8089\u7fa4\u9032\u5c55\u5230\u4e0b\u4e00\u500b\u808c\u8089\u7fa4\uff0c\u9010\u6f38\u653e\u9b06\u8eab\u9ad4\u7684\u5404\u500b\u90e8\u4f4d\uff0c\u9032\u800c\u653e\u9b06\u58d3\u529b\u6240\u559a\u8d77\u7684\u751f\u7406\u8b66\u6212\u6a21\u5f0f\u3002\u76ee\u6a19\u662f\u4f55\u6642\u9ad4\u9a57\u548c\u4f55\u6642\u4e0d\u9ad4\u9a57\u7279\u5b9a\u60c5\u7dd2\uff0c\u5b78\u6703\u63a7\u5236\u9aa8\u9abc\u808c\u7d44\u7e54\u7684\u5f37\u5ea6\u548c\u968e\u6bb5\u6027\u6d3b\u52d5\u6703\u6e1b\u5c11\u4e0d\u826f\u60c5\u7dd2\u8207\u8eab\u5fc3\u75c7\u72c0\uff08Van den Bergh, 2021\uff09\u3002<\/p>\n\n\n\n

\u4e0a\u8ff0\u8212\u7de9\u65b9\u5f0f\u9700\u8981\u642d\u914d\u5f15\u5c0e\u8a9e\u6216\u5f71\u7247\u6301\u7e8c\u5730\u7df4\u7fd2\uff0c\u53ef\u53c3\u7167\u5b9a\u5fc3\u6b63\u5ff5\u5b78\u7fd2\u7db2\u6240\u63d0\u4f9b\u7684\u6b63\u5ff5\u5f71\u7247\u300c\u547c\u5438\u7a7a\u9593\uff088\u5206\u9418\uff09\u300d\u3001\u300c\u547c\u5438\u89ba\u5bdf\u7684\u975c\u5750\uff0820\u5206\u9418\uff09\u300d\u3002\u808c\u8089\u653e\u9b06\u5247\u53ef\u5728\u91ab\u5e2b\u8a55\u4f30\u4e0b\u53c3\u7167McGuigan & Lehrer (2007)\u653e\u9b06\u8a13\u7df4\u624b\u518a\u3002<\/p>\n\n\n\n

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\u53c3\u8003\u8cc7\u6599<\/strong>
\u5b9a\u5fc3\u6b63\u5ff5\u5b78\u7fd2\u7db2\uff082023\u5e743\u67081\u65e5\uff09\uff1a\u3008\u547c\u5438\u7a7a\u9593 \u3009\uff3b\u5f71\u7247\uff3d\u3002YouTube\u3002https:\/\/sites.google.com\/view\/ntnu-mindfulness-enter\/audio\/breath-space?authuser=0
\u5b9a\u5fc3\u6b63\u5ff5\u5b78\u7fd2\u7db2\uff082023\u5e743\u67081\u65e5\uff09\uff1a\u3008\u547c\u5438\u89ba\u5bdf\u7684\u975c\u5750 \u3009\uff3b\u5f71\u7247\uff3d\u3002YouTube\u3002https:\/\/sites.google.com\/view\/ntnu-mindfulness-center\/audio\/awareness-of-breath?authuser=0
Black, D. S., & Slavich, G. M. (2016). Mindfulness meditation and the immune system: A systematic review of randomized controlled trials. Annals of the New York Academy of Sciences<\/em>, 1373<\/em>(1), 13-24.
Creswell, J. D., & Lindsay, E. K. (2014). How does mindfulness training improve health? A mindfulness stress buffering account. Current Directions in Psychological Science<\/em>, 23<\/em>(6), 401-407.
Grossman, P., Niemann, L., Schmidt, S., & Walach, H. (2004). Mindfulness-based stress reduction and health benefits: A meta-analysis. Journal of Psychosomatic Research<\/em>, 57<\/em>(1), 35-43.
Kabat-Zinn, J. (2003). Mindfulness-based interventions in context: Past, present, and future. Clinical Psychology: Science and Practice<\/em>, 10<\/em>(2), 144-156.
McGuigan, F. J., & Lehrer, P. M. (2007). Progressive relaxation. Principles and practice of stress management<\/em>, 57<\/em>.
Matthews, G., Joyner, L., Gilliland, K., Campbell, S., Falconer, S., & Huggins, J. (1999). Dundee stress state questionnaire. Emotion<\/em>.
Selye, H. (1950). Stress and the general adaptation syndrome. British medical journal<\/em>, 1<\/em>(4667), 1383. Van den Bergh, O. (2021). Principles and practice of stress management. Guilford Publications<\/em>.<\/p>\n\n\n\n

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