啊啊啊啊啊啊啊啊啊啊啊——（狼尖啸的声音

• Do not fear fear itself.
• Pain is a protector.
• Fear is a guard dog for your needs.
• All feelings are imperfect signals about met/unmet needs.
• Our fundamental human needs are: physical needs, social needs, “becoming a better person” needs.
• Healthy people don’t “cope” with emotions, they collaborate with them. They use “negative” emotions as clues, constructive criticism to improve their lives.
• If your fear guard-dog is too hyperactive, don’t shoot the dog! Retrain it by forming habits.
• Habit = When X, Then Y.
• To form habits, have a consistent “When” and simple “Then”. Track your progress for ~66 days. One habit at a time.
• Physical health affects mental health & vice versa. Hardware affects software, software affects hardware.
• 9 Mental Health Habits for your software & hardware: Meditation, Journaling, Sleep, Exercise, Eat, Talk with friends, Make new friends, Learning, Practicing virtues.

mental health tips ft. anxiety wolf -TLDR

情绪是需求的信号，所有未被满足的需求与已被满足的需求都会以情绪的方式表现出来。

不要去用理性反驳情绪（CBT疗法），不要去用忽视静默情绪（A&C疗法）。

当情绪的狼向你「啊啊啊啊啊啊啊啊啊啊——」时，问问它背后的需求。耐心地倾听沉浸被你殴打或无视的、伤痕累累的狼，然后去满足需求本身，与狼和谐共处。

原文阅读（强烈安利——

Mental Health Tips feat. Anxiety Wolf

My mental health journey, with some science + practical tips.

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ncase.me

Nicky是我很喜欢的创作者，她用游戏、漫画、故事等形式可以把复杂的事情向小孩子解释得清清楚楚，而且并不损失与污染专业信息。

国内应该有很多人接触过她的游戏作品，比如：

The Evolution of Trust

an interactive guide to the game theory of why & how we trust each other

信任的进化介绍了博弈论基础，在几年前就被国产开发者抄到了TapTap并大受好评（）

We Become What We Behold by Nicky Case!

a game about news cycles, vicious cycles, infinite cycles

这部作品则介绍了传播学，在去年或更早刷屏了我的扣扣空间。

但可能很少有人接触到她的其他作品，比如漫画小册和故事一样的科普or指南（就像这篇一样）

她流畅的逻辑，故事化的表达，简单的图画，高质量的信息……我都很喜欢。

从她的引用来看，她阅读的很多上都是第一手文献信息，而且范围之广……很难不敬佩这样的人。

想成为这样的人。