如果你觉得自己内心有好几个自我正在神仙打架，另一个建议是读读 Jay Earley 写的《自我疗愈》（Self-Therapy）。书里讲到不要把自我当成单一的一个人，而是建模成一群不同的代理（agent），以及如何让他们彼此协作。如果这听起来很耳熟，你可能想买这本……
Another idea if you feel like you have multiple selves warring with each other to read Self-Therapy by Jay Earley. It talks about modeling the self not as one person but as a bunch of different agents, and how to get them to cooperate with one another. If that sounds familiar, you may want to get the…
我正在看一位 IFS（内部家庭系统）治疗师。我没上过那个课程。与此同时我还在读 Jay Earley 的《自我疗愈》这本书，感觉很有帮助。
I'm working with an IFS therapist. I haven't used that course. I am also reading Jay Earley's "Self-Therapy" book in conjunction, and that's been helpful.
……创伤，特别是结合其他身心练习的时候。YouTube 上有大量 Richard Schwartz 讲解 IFS 的视频：https://www.youtube.com/watch?v=DdZZ7sTX840 还有一本 Jay Earley 写的书叫《自我疗愈》，提供了一种自己做 IFS 的方法。Derek Scott 有个很棒的频道叫 IFSCA，专门讲解各种 IFS 概念——https://www.youtube.com/@IFSCA
…trauma, when combined with other mind-body practices. There's a lot of videos with Richard Schwartz on Youtube explaining IFS: https://www.youtube.com/watch?v=DdZZ7sTX840 There's also a book called "Self-Therapy" by Jay Earley that gives an approach for doing IFS on your own. Derek Scott has a great channel called IFSCA where he explains different IFS concepts - https://www.youtube.com/@IFSCA
……内部家庭系统（IFS）让我心态更平和 * Meadows 写的《睡眠革命》（The Sleep Book）让我睡得更香 * App：记笔记用 Otter，收发邮件用 Superhuman * 网站：Wirecutter * 书籍：《如何转运》（How to Get Lucky）、《自我疗愈》
…Internal Family Systems made me more peaceful * "The Sleep Book" by Meadows made me sleep better * Apps: Otter for taking notes, Superhuman for email * Websites: Wirecutter * Books: How to Get Lucky, Self-Therapy
Jay Early 写的《自我疗愈》是我读过的第一本给我带来持久且“非简单粗暴”解决方案的书。彻底改变了我看待自身动机的方式，也让我看清了那种“别再这么做了”/“再努力一把”的说辞有多荒谬……
Self-Therapy by Jay Early was the first book I read that gave me lasting, "non-simple" solutions. Totally changed the way I view my own motivations, and shined a light on how absurd the "stop doing it"/"try harder"…
There is a form of therapy you can do by yourself called Internal Family Systems therapy. There are many books about doing self therapy but the one I was suggested was Self-Therapy: A Step-By-Step Guide to Creating Wholeness and Healing Your Inner Child Using IFS.
如果你觉得自己内心有好几个自我正在神仙打架，另一个建议是读读 Jay Earley 写的《自我疗愈》（Self-Therapy）。书里讲到不要把自我当成单一的一个人，而是建模成一群不同的代理（agent），以及如何让他们彼此协作。如果这听起来很耳熟，你可能想买这本……
Another idea if you feel like you have multiple selves warring with each other to read Self-Therapy by Jay Earley. It talks about modeling the self not as one person but as a bunch of different agents, and how to get them to cooperate with one another. If that sounds familiar, you may want to get the…
我正在看一位 IFS（内部家庭系统）治疗师。我没上过那个课程。与此同时我还在读 Jay Earley 的《自我疗愈》这本书，感觉很有帮助。
I'm working with an IFS therapist. I haven't used that course. I am also reading Jay Earley's "Self-Therapy" book in conjunction, and that's been helpful.
……创伤，特别是结合其他身心练习的时候。YouTube 上有大量 Richard Schwartz 讲解 IFS 的视频：https://www.youtube.com/watch?v=DdZZ7sTX840 还有一本 Jay Earley 写的书叫《自我疗愈》，提供了一种自己做 IFS 的方法。Derek Scott 有个很棒的频道叫 IFSCA，专门讲解各种 IFS 概念——https://www.youtube.com/@IFSCA
…trauma, when combined with other mind-body practices. There's a lot of videos with Richard Schwartz on Youtube explaining IFS: https://www.youtube.com/watch?v=DdZZ7sTX840 There's also a book called "Self-Therapy" by Jay Earley that gives an approach for doing IFS on your own. Derek Scott has a great channel called IFSCA where he explains different IFS concepts - https://www.youtube.com/@IFSCA
……内部家庭系统（IFS）让我心态更平和 * Meadows 写的《睡眠革命》（The Sleep Book）让我睡得更香 * App：记笔记用 Otter，收发邮件用 Superhuman * 网站：Wirecutter * 书籍：《如何转运》（How to Get Lucky）、《自我疗愈》
…Internal Family Systems made me more peaceful * "The Sleep Book" by Meadows made me sleep better * Apps: Otter for taking notes, Superhuman for email * Websites: Wirecutter * Books: How to Get Lucky, Self-Therapy
Jay Early 写的《自我疗愈》是我读过的第一本给我带来持久且“非简单粗暴”解决方案的书。彻底改变了我看待自身动机的方式，也让我看清了那种“别再这么做了”/“再努力一把”的说辞有多荒谬……
Self-Therapy by Jay Early was the first book I read that gave me lasting, "non-simple" solutions. Totally changed the way I view my own motivations, and shined a light on how absurd the "stop doing it"/"try harder"…
有一种你可以自己操作的心理疗法叫做内部家庭系统（IFS）疗法。关于自我疗愈的书有很多，但别人推荐给我的是《自我疗愈：使用 IFS 创造完整并疗愈内在小孩的逐步指南》。
There is a form of therapy you can do by yourself called Internal Family Systems therapy. There are many books about doing self therapy but the one I was suggested was Self-Therapy: A Step-By-Step Guide to Creating Wholeness and Healing Your Inner Child Using IFS.