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Description
自我照顧百寶箱：100個與壓力和平共處的自救提案——用最簡單的方式，實現最有效的自我照顧: : : 2022 22 21 30 100 . 100 Self care30100 10102 1. 2. 6 1 2 3 4 5 6 2004 Book 1 & Book 2BOOK 1 & BOOK 2BOOK 1 & BOOK 2 Setsu Mode Seminar
作者: 伊藤繪美 | 繪者: 細川貂貂 | 譯者: 洪于琇
★★榮獲日本2022年度心理勵志書大獎！★★
★★★國內22位重量級心理師聯合暖心推薦！★★★
★ 第21屆「十本好讀」中學組得獎書籍
用最簡單的方式，實現最有效的自我照顧
擁有30年諮商經驗的心理師，
告訴你100個與壓力和平共處的自救提案！
「覺得自己快要撐不下去了…」
「不知道為什麼要活得那麼辛苦…」
「覺得自己需要幫助，但沒有時間、金錢…」
本書專為有以下困擾的人而寫：
●覺得壓力很大，並為此煩惱的人
●感到自己身心俱疲的人
●知道自己需要幫助，但不知道該怎麼做、無路可走的人
●每天被生活追趕，沒時間思考如何自我照顧的人
●基於經濟因素或其他理由，無法花錢尋求諮商的人
●活得很辛苦，希望可以讓自己多少恢復一點的人
推薦給因為種種因素而不安的你！.
100個提案隨手做，隨時從壓力中自救
請思考「對現在的自己而言，什麼才是必要的」。
壓力、不安、失眠……面臨到種種心理問題時，就要靠「自我照顧（Self-care）」來療癒自己。本書由擁有30年心理諮商經驗的心理師撰寫，透過作者的知識與經驗，向大家介紹100個自我照顧的具體提案。
書中由10章構成，每章介紹10個提案，透過2大主軸引導讀者：
■外化──將身心的「內在」現象，表現到紙張或手機等「外在」媒介。
■實作──藉由操作書中介紹的各種方法，幫助你連結到確實的康復。
✓在不受傷的前提下，給予身體有力的刺激
✓輕撫或輕拍身體
✓用大毛巾、披肩或毯子包覆自己
✓用力大口吐氣
✓撕撕衛生紙，動手剪剪紙
✓緊緊抱住某樣東西……等等。
本書特色
1. 內容編排循序漸進，是一本日常生活中可隨時瀏覽、發揮效用的工具書，適合所有需要自我照顧的你。
2. 書末收錄6大附錄，幫助你一步步找出面對壓力的最佳解方：
- 〔附錄1〕「痛苦」與「幸福」指數量表
- 〔附錄2〕量表數字記錄表
- 〔附錄3〕支援網記錄表
- 〔附錄4〕壓力日記
- 〔附錄5〕壓力經驗記錄表
- 〔附錄6〕壓力因應策略目錄
作者
伊藤繪美
日本公認心理師、臨床心理師、精神保健福祉士。洗足壓力因應．支援所所長。千葉大學兒童心理發展教育研究中心客座教授。
畢業於慶應義塾大學文學部人類關係系，主修心理學。慶應義塾大學社會學研究所博士課程修畢，社會學博士。專長為臨床心理學、壓力心理學、認知行為治療、基模治療。研究所時期即於精神科診所從事諮商工作，後於民間企業從事心理健康相關工作。2004年，成立以認知行為治療為基礎的心理諮商專門機構。
主要著作有《從個案學習認知行為治療》（誠信書房）、《自我基模治療工具書 Book 1 & Book 2》（星和書店）、《照顧者也能變輕鬆的認知行為療法入門BOOK 1 & BOOK 2》、《照顧者也能變輕鬆的正念與基模治療BOOK 1 & BOOK 2》（以上兩本皆為醫學書院出版）、《兒童壓力管理 插畫版》（合同出版）（皆為暫譯）等。
繪者
細川貂貂
漫畫家、插畫家。畢業於Setsu Mode Seminar。
主要著作有：《阿娜答得了憂鬱症》、《綠鬣蜥新娘》（幻冬舍）、《儘管如此我還是愛媽媽》（朝日新聞出版）、《這樣就好。》、《果然，這樣就好。》、《夫妻、伴侶關係也這樣就好。》（以上皆為與水島廣子的共同著作，創元社）、《你的生活很痛苦嗎？》（平凡社）（皆為暫譯）等。
譯者
洪于琇
政治大學日文系畢。曾任出版社編輯，現為專職日文筆譯，平日以書、戲劇、電影餵養心靈。很喜歡自己的文字能夠幫助到別人的感覺。近期譯有 《瀕窮女子》、 《玻璃的殺意》、《東京復古建築散步》等等。
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4.3 ★★★★★
Based on 457 reviews
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Product Reviews
★★★★★ 5
WOW! This printer has been VERY impressive thus far *UPDATE*
Color: Black, Style: ET-2800-B, Pattern Name: Printer
My old printer broke (sooner than I would have liked) so I did A LOT of research before deciding to buy this Epson EcoTank printer for home office use. This is my honest review of it this far and I will definitely update my review if I run into any issues.
So far, this printer has been pretty impressive (I've been using it for about a month). The price was pretty average for a printer... but I personally think all printers are overpriced so it was a bit more than I would have liked to spend. It is smaller and more lightweight than I was expecting which is a plus because it takes up less desk space than my previous HP printer.
It is very easy to set up, comes with step-by-step easy instructions and guided instructions through the app. It only took me about 10 minutes (Mostly just waiting for the printer to initialize on its own). It is very easy and surprisingly satisfying to fill the ink tank. I like the idea that this ink might last longer than traditional cartridges and won't have as much plastic waste that went along with my old HP Inkjet.
I have printed plain black and white documents as well as photos. I print all my photos at home, which is most of the printing that I do, so quality was important to me. The photos came out with pretty good quality! No ink smudges or off colors, colors are bright/vivid, and it is easy to modify what paper you're using with automatic prompts on the printer.
Now for the negatives and the reason I'm giving this 4 stars... app to printer connection issues. This was a big issue with my old printer as well. I'm pretty tech savvy and I just have no idea why this is still always an issue for me. There is an extra Epson app that you are supposed to download for printing. Sometimes it can find my printer, sometimes it can't. Sometimes it gives me printer errors or won't let me print documents. And now every time I go to print something it says the paper being used doesn't match the paper settings so I have to bypass that error message (even though it does match in settings and the app, and this happens for both regular paper and photo paper). I've turned everything off and back on again, but the issues with consistent connection and error messages are still an issue.
Usually with some fiddling around, I can get the documents/pictures to print but sometimes it feels like I'm jumping through unnecessary hoops. I'm still working out the kinks so if I find some magic solution I'll update my review. Considering this is an issue with most home printers I've used, it's not a deal breaker.
All in all, if you are looking for a new home printer, I would definitely recommend this one. The quality has been great for me and I am pleased with my purchase (so far).
Hope this helps!
*UPDATE*: I have now printed HUNDREDS of photos, they are all excellent quality, and my ink tanks are still mostly full. This is WAY better than my HP printer as far as ink longevity. Changing my review to 5 stars just based on how long this ink lasts. User interface is still a tad annoying but so worth it regardless.
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Reviewed in the United States on May 10, 2024
★★★★★ 5
Almost a year after purchase and this printer has not let me down!
Color: Black, Style: ET-2800-B, Pattern Name: Printer
I wanted to wait to write a review on this printer to see how it held up over time. Happy to report, after almost a year, it is still working perfectly! I was very nervous about purchasing a printer since it was my first time having to shop for one and almost every printer I looked at had something negative to say about the product. After extensive research, I decided to take a leap with the Epson EcoTank 2800.
I was looking for a printer to use for recreational use. Something with decent print quality and longevity as well as something on a reasonable budget. I normally print full pages of color and have been using it regularly for around a year and I have about half of the ink that came with the printer left. Safe to say, the ink lasts a while. The quality may not be the top of the line quality you can get with a more expensive printer, but for the price and just everyday use, the quality is satisfactory. It was easy to set up and walked you through the instructions to connect to devices and configure it. The screen is a little small but if you can overlook that, it really is a nice printer. I have used regular printer paper, card stock, and sticker paper with this printer and I try to load only a few sheets at a time to avoid a jam but I haven't had any issues with it so far.
Overall, I am extremely happy with my purchase. It can be extremely difficult to find a decent printer and some reviews can be misleading or leave you with questions on if the product is for you. If you are looking for something for printing everyday with decent quality and ink consumption that won't cost you a fortune, this printer is definitely worth taking a chance on!
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Reviewed in the United States on April 24, 2026
★★★★★ 1
My Epson printer is total junk!
Color: White, Style: ET-2800-W, Pattern Name: Printer
I have had many printers over the years. I started with Canon dot matrix printers, and then ink jet printers. In the old days, and ink cartridge contained all the colors, so if red was out, you tossed away the rest of yellow and blue too. They were pricey and wasting ink wasn't something I was OK with. I would pull ink cartridges from dumpsters outside office supplies stores, take them home and draw the ink from them to fill my cartridges with. Then Epson came up with a cartridge for each color and black . That's when I switched to Epson and have used them ever since. I did have an HP in there when I got such a deal I couldn't pass it by, but after several years it died and I switched to Artisan printers. I still have an old 810 that is finicky and I don't want to have to coax it just to print a few pages. I got a WorkForce printer ,used it several times after I got it, and then it sat idle for 5 years or so. I moved recently and decided to set up the WorkForce printer. The new ink cartridges were practically new, but sat for 5 years maybe, so the nozzles and print head needed cleaning, I expected this. It uses mass amounts of ink to do this so then I was out of ink. I ordered new cartridges, and back to cleaning when they were inside. I never got anything to print, plus, the new paper I ordered was as glossy and slippery as photo paper, and the rollers couldn't grip it.
I gave up and ordered this printer as a replacement.
Setup went OK until I put paper in, then the rollers were slipping and I got jam messages, even though nothing was inside. I pulled the paper and let it finish the initial process. Then I put paper in when it wanted to align the print head. It fed paper OK for now, so I guess maybe I didn't get hosed on this Epson as I did buying the WorkForce Epson.
UPDATE
November 1st 2025
This is a frustrating printer!!!!
I'm using WIFI network to connect the printer to my laptop computer. I like to be able to print or scan from anywhere in the house. If you purchase this frustrating Epson printer, you now have a ball and chain around your leg. You can't print a simple document without some kind of error code popping up and requiring that go look at the minuscule little screen and try to figure out what button you must press to get the document printed. If I have to be right next to the printer, I might as well use a wired connection. I am disabled and it's a real inconvenience for me to have to go to the printer and squint at the tiny screen to try to figure out why it's been ten minutes of my time and I still haven't gotten my 1 page document in my hand. High speed printing is not high speed when you can't get a printed page without having to make several trips back and forth to the printer. I set the default paper to the standard plain white letter paper, only to find it wants to scan to photo paper, so it just sits there like a block of cement and nothing gets done. I had an Epson Artisan 810 that I really liked, except for the automatic feeder quit working so you had to stand there and feed each sheet to be scanned by hand. I didn't want a sheet feeder on the printer because they break down and the you're feeding by hand anyway. I just hate printing anything at all now because of this printer. I wasted several hours one day trying to print documents that I downloaded and needed a physical copy to present in person for a project I'm doing. Normally I would send a PDF file, and let someone else bother printing if that was necessary. After years of purchasing Epson printers, this is absolutely the last Epson I have spent my money on. Never ever again. The first clue should have been when the quick start guide suggested using a smart phone to set up the printer. I'm not going to work from my 5 x 7 phone screen when I can instead use a 15 inch laptop screen, and keyboard. It's simply a stupid idea. Sorry, but no more Epson for me ever!!!!
Update:
4/10/26
This is absolutely the most useless and frustrating Epson printer that I have ever ever owned. I cannot see good close up I need reading glasses to read. The digital screen on this printer is minuscule it's like a postage stamp size absolutely worthless. I have to carry a magnifying glass over to the f****** printer so that I can see what that little miniscule screen has to say on it. The most frustrating thing is every time I want to print something which is rare I don't print things every day the printer is not available is the message I always get I go over there by the printer I turn it off I turn it back on, that should clear out any crap that's on it so it's ready to print right? No you would be dead wrong! Instead you get a stupid little mini School screen and wants to be set on copy mode. I don't want to copy anything I don't want to scan anything I just want the damn thing ready to print. Anyway you come back to your your phone and you want to print and a printer still not available. I literally destroyed my phone I was that pissed off. I'm too old to be frustrated like that all the time. At 75 years of age I have had my share of printers over the years starting with the original dot matrix ones. Absolutely none of them were as difficult to use as this stupid printer I got now from Epson. When you want to print something you should be able to send it to the printer and it should print. You should not require a phone app to set the damn thing up! One thing I'll say, it's pretty good on ink because you can't make the damn thing print when you want it to !!!!!!!
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Reviewed in the United States on October 10, 2025
★★★★★ 5
Quality Printer
Color: Black, Style: ET-2800-B, Pattern Name: Printer
Wonderful multi purpose printer. I bought this months ago and finally got it set up. Set up was easy. Love that the printer is so light weight and fairly compact that I can move it wherever if needed. The supply of ink that came with it was awesome. The ink goes a long way. I have printed out a lot of photos on this printer and the quality has been very good. I have not encountered any paper jams. The photo printing has not been smudged nor has the color been uneven. From documents to photos this little printer does it all and does it very well. When my work printer dies I will be replacing it w another Epson Eco Tank for sure.
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Reviewed in the United States on May 15, 2026
★★★★★ 4
Printing is great, wifi is a problem (I figured out how to make it work!)
Color: White, Style: ET-2800-W, Pattern Name: Printer
I was on the fence about buying this printer because most of the 1 star reviews all said the same thing... "The Wifi would not work"
So I followed the instructions, Turned on the print, downloaded the IOS app, connected to the printer via Bluetooth, installed the ink, initialized the printheads. While that was going on, the app asked me to setup the wifi. a List of SSID's came up and I selected the one I wanted. I put in the password and it connected and the icon on the printer turned blue. I have a Unifi setup and I could see that the printer connected to access point #3 @ 2.4ghz and got an ip address. I locked the IP address to the printer.
(For my instructions to work for you, you need to make a reservation or lock the ipaddress that your DHCP server provided to the printer. ) If you don't do this, you will get a different address every time you turn the printer on and the computer and app will not be able to find the printer.
When the initialization was complete, the app on my phone said it could not connect to the printer. I decided to try to connect to a computer and come back to the phone app. I downloaded the software package from Epson and ran it. When it went to connect to the printer it could not find it and brings up a list of troubleshooting steps that are not likely to do anything.
There are videos about this problem and they are all useless. I am an IT professional with 26 years of experience. I am not going to unplug the printer and wait five minutes, I am not going to re-boot my router, I have a Unifi network environment with over 150 devices connected... (I have great wifi coverage, I am not moving my printer anywhere) My network works just fine, this printer is the issue!
So at this point, I know that the printer IS connected to my wifi and it got an IP address. This is not a wifi problem as everyone seems to think it is. It is an issue with the Epson software.
I decided to try to install it via the windows printer installer. I selected install via TCP/IP and put the ipaddress that my Unifi system provided to the printer. Windows found the printer and since the Epson app had already installed the drivers... just asked me what drivers I wanted to use. The ET-2800 showed up on the right hand side of the screen. I selected it, it installed and I was able to try a test print. It worked fine. I can print from my computer to the printer via the network.
Next was the phone app. The phone app has the option to find the printer via the IP address. I put the IP address in and it found the printer. The phone app works now too.
So, It took me some time to get this working, it should not have taken any time at all if the software worked correctly. The printer is really nice, it is a shame that the software is so bad when it comes to connecting to the printer.
So if you decide to buy one of these printers, save yourself the headache and just install using the ip address, it is quick and easy that way and it just works. I would have just purchased an HP printer, but I did not want to deal with all the issues of their subscription ink service. I feel like the cost of ink makes this printer worth the hassle of getting it to work.
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Reviewed in the United States on December 2, 2024