內心對話的力量：遠離自我批判，提升心靈自癒力的11種練習

by Emmy Brunner, 戴榕儀 (Translator), 艾美·布魯納

「『我到底是怎麼回事？』如果你的內心常出現這樣的自我質問與批評，本書將提供你另一種探究、認識自己的角度，讓你學會照顧自己的內心世界，療癒你曾經受過的傷。」——蘇益賢，臨床心理師

「別把人生活得像待辦清單，每天都在滿足內在批判者的要求。」──艾美．布魯納

你是否每天活在自我憎恨的念頭中：

我不討人喜歡∕不配過得好∕我活在這世上沒有價值∕我真沒用∕網友都過得比我好

作者艾美．布魯納在英國從事心理諮商工作超過二十年，不僅幫助數千名案主走出困境，她自己也是自我貶抑的受害者。歸納多年臨床的經驗之後，她提出了「批判之聲∕鼓勵之聲」區分法。也就是說，每個人都會有自我對話的習慣，但我們彷彿受虐者，會不自覺聽從那股嚴厲而惡毒的批判之聲，還老是把外界的看法當成聖旨。

艾美認為，批判之聲起自於童年時所遭遇的創傷，為了逃避那股羞恥感，你會把旁人的指責內化為心中的批判者。不過，幸好你內心還有能與之抗衡的另一股聲音，雖然它很微弱，卻是充滿了溫暖與鼓勵的話語。想要走出生活的泥淖，重點就在於設法放大鼓勵之聲的音量。

首先想想看，你平常都怎麼安慰受苦的朋友，又如何跟親愛的家人與伴侶說話。然後轉而把這些話語與態度使用在自己身上。每次出現鼓勵之聲時，就把它們記下來。此外，敞開心胸，多多跟體貼、有同理心的人來往，也有助於讓這些正向的對話刻印在心中。

接下來，作者提出「人生腳本」的概念。從小到大，你的人際關係與生活模式會不斷重複，彷彿在上演同一齣戲，雖然背景和配角都會改變，但唯一不變的角色就是你自己。看看你的人生腳本是否充滿「總是被拋棄」、「我沒有用」的情節，並試著改寫它。

除此之外，書中還會介紹各種簡明又深刻的療癒方法，包括：製作夢想板、重建身體的意象、寫信給內在小孩……等，讓你更懂得接納自己內心與外表，並以寬容的態度看待過往的經歷。當你察覺原來是批判之聲在絆住你的生活，就能組織專屬於自己的心靈啦啦隊，伴隨著你踏上喜悅而勇敢的人生旅程。

Genres: Psychology, Self Help, Nonfiction, Mental Health

163 pages, Kindle Edition

Published April 22, 2022

Reviews

[Helen Nix · Rating 4 out of 5]

Not therapy: but a very helpful overview of the process

This really is a very good book, which I can see myself returning to time and again. It sets out a ten stage recovery process for recovering from trauma, backed by helpful exercises and models to apply. I suspect most of these stages could be books in and of themselves, so it feels sometimes as though we are covering lightly really important topics. I also wonder whether trying to take yourself through a therapeutic process without a professional therapist is wise. But nevertheless, for a brisk, helpful overview of the impact of trauma and what to do about it... this really is one of the best self-help books I have read, and I will return to it in more detail.

[Zuza · Rating 2 out of 5]

2,5
Dla kogoś w ogóle nie obytego w temacie może to być w porzadku pozycja zachecajaca do dzialania, ale jeśli ktoś już się choc trochę interesuje to mało odkrywcza i poprowadzona w takim kołczingowym tone którego nie lubię :(

[Doingitbythebook - Lauren · Rating 4 out of 5]

Psychotherapist Emmy Brunner has created a beautifully written book that helps you to ‘’Stop listening to your inner critic, heal your trauma and live a life full of joy’’.

This insightful step by step journey helps you overcome unresolved trauma that is impacting on your mental health and preventing you from being the happiest version of yourself. Whether this be anxiety, depression, low self-esteem, this book is a great guide to help you through the process of recovery.

This book is written so compassionately by a woman who has been through it herself. It is honest and full of wisdom that makes you feel empowered to make changes for yourself for the better. She explains things in a way that is easy to understand. I found it to be refreshing to read and full of practical tips and tools that I will refer back to.

The book uses a mixture of clinical advice and case studies to set out a recovery process. These helpful tools will help you make changes, some include mediation, mood boards, journaling, self-care tips and many more. I highly recommend this book to all, especially to those who are feeling lost or stuck. This thoughtful book will help you assess the problem(s) and empower you to make changes for the better.

[ivy · Rating 5 out of 5]

I absolutely loved this book. It’s really insightful and also extremely helpful with healing your inner traumas. Both psychology and spirituality are mentioned in the book which is a nice balance for those who are more “scientific” and for those who are/wanting to get into spiritual healing. You learn about behavioural psychology, information about certain strategies, personal client stories, “tips/hacks” that you can start doing for yourself. Overall, one of the most impactful and useful self help books i’ve read in my life. Will definitely recommend to those struggling or wanting to learn more about themselves.

[Chanel Chapters · Rating 3 out of 5]

This was ok.
I didn’t personally learn anything new from it but I see how it might be helpful to others.

[Mel · Rating 3 out of 5]

3.5 ⭐️