x
Relieve 緩解282Please respect copyright.ＰＥＮＡＮＡPisl18kVtg
Situation 情境/情況282Please respect copyright.ＰＥＮＡＮＡKohk68z8Dh
Selection 選擇282Please respect copyright.ＰＥＮＡＮＡJ23VsV9FfK
Accurately 準確282Please respect copyright.ＰＥＮＡＮＡD8rnsAnUIn
comfortable 舒服的282Please respect copyright.ＰＥＮＡＮＡbEQVt6IczV
emotion-related 情緒相關282Please respect copyright.ＰＥＮＡＮＡOpdazUVBSV
pressured 壓力大282Please respect copyright.ＰＥＮＡＮＡPXlhyBFxrV
1.(Situation selection)（情境選擇）282Please respect copyright.ＰＥＮＡＮＡqnOt4ftIaY
我們在酒吧，我們會感到舒暢：在面對課本時，我282Please respect copyright.ＰＥＮＡＮＡmfBmVq24MD
們會感到有壓力。情境選擇涉及選擇避免或接近某282Please respect copyright.ＰＥＮＡＮＡv0Qg15Hnsv
些特殊的情況。選擇避免開或減少 某些情境時，我282Please respect copyright.ＰＥＮＡＮＡ1Stj0rqTdq
們可以減低出現相對應情緒的機會；反之，如果想282Please respect copyright.ＰＥＮＡＮＡvf8Dne3kr0
引引起某些特定情緒，我們可以主動進入相關的情282Please respect copyright.ＰＥＮＡＮＡNHlMU8ixsc
境中。我們在客廳中，也常常用到這些技巧。 想緩282Please respect copyright.ＰＥＮＡＮＡAxThji5wzz
解緩解壓力，我們可以選擇暫時放下工作，離開令282Please respect copyright.ＰＥＮＡＮＡ1TkAgbUqdP
自己覺得有壓力的環境。又或者想感受快感時，便282Please respect copyright.ＰＥＮＡＮＡsgE10HJaRK
會約好友把酒談歡不過，要善用這招並不容易，因282Please respect copyright.ＰＥＮＡＮＡ9izuJTlHp6
為人很難 準確的預料未來的情緒反應，與多年不見282Please respect copyright.ＰＥＮＡＮＡOaE4hLJOlM
的朋友聚舊，最後會有什麼反應，很難說得準。故282Please respect copyright.ＰＥＮＡＮＡPaGz1isvXe
此，我們往往無法準確而適當地判斷應避免或接近282Please respect copyright.ＰＥＮＡＮＡ5a4GWQ1sXz
某種情境。282Please respect copyright.ＰＥＮＡＮＡqUbCS29GfZ
We can think of many emotion-related situations.282Please respect copyright.ＰＥＮＡＮＡzyZ6IjU0hZ
In the bar, we will feel comfortable: when faced with textbooks , we will feel pressured. Situational selection involves choosing to avoid or approach certain special situations. When choosing to avoid or get282Please respect copyright.ＰＥＮＡＮＡ76kmyfRZBA
rid of certain situations, we can reduce the chance of corresponding emotions; on the contrary, if we want to induce certain emotions, we can take the initiative to enter related situations. We often use these techniques in our daily lives. If we want to relieve stress, we can choose to temporarily lay off work and leave an environment that makes us feel stressful. Or when you want to feel pleasure, you will ask your friends to have a drink and have fun.282Please respect copyright.ＰＥＮＡＮＡ8UTvUyVnSO
It is not easy to make good use of this trick , because it is difficult for people to accurately predict future emotional reactions, and what will282Please respect copyright.ＰＥＮＡＮＡlJaX8HBMhR
happen in the end when you get together with282Please respect copyright.ＰＥＮＡＮＡSegNTiAtlk
friends you have not seen for many
years It's hard to be precise. Therefore, we are282Please respect copyright.ＰＥＮＡＮＡzgkUhQCeFE
often unable to accurately and appropriately judge282Please respect copyright.ＰＥＮＡＮＡXUUwBgonkC
which situations to avoid or approach.282Please respect copyright.ＰＥＮＡＮＡIks5xdJ6zN
Modification 調整/修改282Please respect copyright.ＰＥＮＡＮＡaufpeCaDtE
2.(Situation modification)(情境調整)282Please respect copyright.ＰＥＮＡＮＡFlJSh1Gzr5
有時我們縱使難以選擇周圍的情境但仍可靠的個人282Please respect copyright.ＰＥＮＡＮＡhEdHk0yEqP
行為調整。情境調整是修改外在，周圍（而非內心282Please respect copyright.ＰＥＮＡＮＡ1ihh8rqgqP
世界）的情境以改變環境帶來的情緒影響。例如如282Please respect copyright.ＰＥＮＡＮＡlPmTZFzVjX
果我們突然遇上上前度的話 ，我們可透過預測自身282Please respect copyright.ＰＥＮＡＮＡbmkWITnWRV
情緒和可能出現的反應去決定要不要和他（她）說282Please respect copyright.ＰＥＮＡＮＡo486jvsJY6
話，又或者調節個性的內容，身體距離等，造成不282Please respect copyright.ＰＥＮＡＮＡs5NDfFgBpk
想要或達致想要的情緒，如避免尷尬， 或保留自然282Please respect copyright.ＰＥＮＡＮＡiJv29LXPp1
。282Please respect copyright.ＰＥＮＡＮＡ3TpcxyMb3i
Sometimes, even though it is difficult to choose the282Please respect copyright.ＰＥＮＡＮＡ8P1eXDBjU6
surrounding situation, we still rely on personal282Please respect copyright.ＰＥＮＡＮＡ0ld2kAY6Dz
behavior adjustment. Situational adjustment is to282Please respect copyright.ＰＥＮＡＮＡOlIHjj1rnM
modify the external and surrounding (not the inner282Please respect copyright.ＰＥＮＡＮＡr39WR1bvVn
world) situation to change the emotional
impact of the environment. For example, if we282Please respect copyright.ＰＥＮＡＮＡSa9qFY0gHI
suddenly meet the former degree, we can predict282Please respect copyright.ＰＥＮＡＮＡ3Mfr54JYs7
our own emotions and possible reactions to decide282Please respect copyright.ＰＥＮＡＮＡVY8Amytl7E
whether to talk to him or her, or adjust the content282Please respect copyright.ＰＥＮＡＮＡfkzmVO2yNz
of the conversation, physical distance, etc., to282Please respect copyright.ＰＥＮＡＮＡOspXPoFxS2
avoid unwanted or achieve Desired emotions,282Please respect copyright.ＰＥＮＡＮＡ1OJfH3LMuY
such as avoiding embarrassment, or staying as282Please respect copyright.ＰＥＮＡＮＡd2Sclb1U0m
natural as possible.282Please respect copyright.ＰＥＮＡＮＡbQPBqyYNbT
Attentional 注意282Please respect copyright.ＰＥＮＡＮＡlju2llwDTJ
Deployment 部署/ 投放282Please respect copyright.ＰＥＮＡＮＡw5xJK1zupC
3.(Attentional deployment)(注意投放)282Please respect copyright.ＰＥＮＡＮＡlU0op1DSuz
有時我們縱使難以抉擇圍繞周圍的情境，但仍可靠282Please respect copyright.ＰＥＮＡＮＡ5qMkoDbkCX
的個人行為調整。雖然如此，四周環境及他人的反282Please respect copyright.ＰＥＮＡＮＡlOPcCGkDQu
應甚至可能不如我們預期。我們的周圍環境和生活282Please respect copyright.ＰＥＮＡＮＡbr1WLrsCkn
之中實際上還充滿了許許多多其他事物 ，而部分的282Please respect copyright.ＰＥＮＡＮＡZGSlSpeEfT
事物會超過大機會引起適當的情緒反應。這個將注282Please respect copyright.ＰＥＮＡＮＡSptkiXJ844
意力集中或轉移開的過程，就是注意投放。其中一282Please respect copyright.ＰＥＮＡＮＡVE0tzCO9wI
種主要方法是轉移
視線（分散注意力），例如如果求職受挫，可以選282Please respect copyright.ＰＥＮＡＮＡiXEQglKa26
擇專注 下次面試機會或自己的其他興趣，這樣我們282Please respect copyright.ＰＥＮＡＮＡvsxJdm7m3k
可以減少相關情緒的出現及其帶來的影響。適用範282Please respect copyright.ＰＥＮＡＮＡg4eOpWKCOK
圍方面，有研究指出，它在應對高強度的情緒時，282Please respect copyright.ＰＥＮＡＮＡAmXx8r97Jo
由於易於應用，因此比起其他 方法有效。而且，沉282Please respect copyright.ＰＥＮＡＮＡBcGXUzyGjw
思（反芻）和憂慮（令人擔憂）等也算是把關注由282Please respect copyright.ＰＥＮＡＮＡV6GtF0ssSY
情緒分散至思考，以免直接受情緒影響的方法，不282Please respect copyright.ＰＥＮＡＮＡIRQpA6Sudl
過這些方法可能會使人的思想集中在而不是情緒上282Please respect copyright.ＰＥＮＡＮＡzjgkTp8OfB
，最後 “樹洞香港Futee Thisking heent”可能會適度282Please respect copyright.ＰＥＮＡＮＡ1oeXMvyj4m
得其反，造成造成的情緒影響。282Please respect copyright.ＰＥＮＡＮＡFUEDrQ4ave
Sometimes even though it is difficult to choose the282Please respect copyright.ＰＥＮＡＮＡoCoMvpyoG9
surrounding situation, we still rely on personal282Please respect copyright.ＰＥＮＡＮＡAjKLFWUod6
behavior adjustment. Even so, the surrounding282Please respect copyright.ＰＥＮＡＮＡkNvcGFSKDN
environment and the reactions of others may still282Please respect copyright.ＰＥＮＡＮＡNQUVKQ3OXX
be worse than we expected. Our surrounding282Please respect copyright.ＰＥＮＡＮＡGzoVXxBcGZ
environment and life are actually full of many other282Please respect copyright.ＰＥＮＡＮＡqednHrHT38
things, and some things have a greater chance of282Please respect copyright.ＰＥＮＡＮＡmRRlJNhf7A
eliciting appropriate
emotional reactions. This process of focusing or282Please respect copyright.ＰＥＮＡＮＡ4BCfDHgWMy
removing one's attention is to pay attention. One282Please respect copyright.ＰＥＮＡＮＡccffrPnOjA
of the main methods is to distraction. For example,282Please respect copyright.ＰＥＮＡＮＡsQBIYUUPH3
if you are frustrated in your job search, you can282Please respect copyright.ＰＥＮＡＮＡEd572fDIte
choose to focus on the next interview opportunity282Please respect copyright.ＰＥＮＡＮＡDzNBo1HdRN
or your other interests, so that we can reduce the282Please respect copyright.ＰＥＮＡＮＡmOf5XA4YyF
appearance of related emotions and their impact.282Please respect copyright.ＰＥＮＡＮＡhnCwg4kH0v
In terms of scope of application, some studies282Please respect copyright.ＰＥＮＡＮＡPHyQMSzpvC
have pointed out that it is more effective than other282Please respect copyright.ＰＥＮＡＮＡs7AFw9JiPw
methods because it is easy to apply when dealing282Please respect copyright.ＰＥＮＡＮＡgkJNukCLie
with high-intensity emotions. In addition,282Please respect copyright.ＰＥＮＡＮＡFjh3UIytJN
rumination and worrying can also be regarded as282Please respect copyright.ＰＥＮＡＮＡEMVSW6hqSV
methods for distracting attention from emotions to282Please respect copyright.ＰＥＮＡＮＡGW9qX6Ec7E
thinking, so as not to be directly affected by282Please respect copyright.ＰＥＮＡＮＡqLILlVRv8N
emotions, but these methods may cause people to282Please respect copyright.ＰＥＮＡＮＡ4nCY7O6EkL
focus on negative emotions, which may be282Please respect copyright.ＰＥＮＡＮＡT0MBVJpAie
counterproductive
in the end. , Causing greater emotional impact.282Please respect copyright.ＰＥＮＡＮＡma1cb8PYlE
"Tree Hole Hong Kong Futee Thisking heent282Please respect copyright.ＰＥＮＡＮＡca4twYfGpu
Cognitive 認知性282Please respect copyright.ＰＥＮＡＮＡT3pubVHZyU
change 改變/變化282Please respect copyright.ＰＥＮＡＮＡaItX9uF1rw
trian 訓練282Please respect copyright.ＰＥＮＡＮＡl9VNQ3imJo
4.(Cognitive change)(改變認知)282Please respect copyright.ＰＥＮＡＮＡ9sG1LN74V8
不過，事情的好與壞往往只是角度和認知的問題，282Please respect copyright.ＰＥＮＡＮＡZj4OCho87w
所以如果我們可改變對情況的評估，從而改變其 情282Please respect copyright.ＰＥＮＡＮＡhDvcfQM4Je
緒暗示。而改變認知中的主要方法之一，是重新評282Please respect copyright.ＰＥＮＡＮＡSXpRhiN0iQ
估認知（認知重新評估）。它的意思是透過重新演282Please respect copyright.ＰＥＮＡＮＡ3us8E7x6qz
譯譯事件的會義，以改變事件的情緒影響。如果我282Please respect copyright.ＰＥＮＡＮＡYN1p9ZmGvY
們考試不及格，好友卻 考了第一，我們或會有嫉妒282Please respect copyright.ＰＥＮＡＮＡ32pVRs3l4a
忌，埋怨等反應，但如果我們改變這一事的理解，282Please respect copyright.ＰＥＮＡＮＡBJqWNuXHlQ
解釋為為好友自豪，並決定見賢思齊的話，便可以282Please respect copyright.ＰＥＮＡＮＡXwGMLLwDBO
把它的情緒轉化為正面，甚至 化作動力。而心理學282Please respect copyright.ＰＥＮＡＮＡmPbsK9GE2a
研究亦指出，這方法對我們健康和人際關係都有正282Please respect copyright.ＰＥＮＡＮＡIf3ecwwDPJ
面影響；不過，它由於難以克服，往往較適用於應282Please respect copyright.ＰＥＮＡＮＡ9eU3Ft2sLA
對降低強度的情緒，只能指在某些情況下
下使用，可能會弄巧巧成批。“樹洞香港THK utee282Please respect copyright.ＰＥＮＡＮＡpT4ChpgmEG
Thiking Phontnct。282Please respect copyright.ＰＥＮＡＮＡ2DXXJgDEIE
Although the above three methods are effective,282Please respect copyright.ＰＥＮＡＮＡ0rBT9rRU2G
they have not really changed the causal282Please respect copyright.ＰＥＮＡＮＡcoKlxR6ch8
relationship between the situation and our282Please respect copyright.ＰＥＮＡＮＡekKImxYKRL
emotions. However, whether things are good or282Please respect copyright.ＰＥＮＡＮＡYnan7tE1Gx
bad is often just a matter of perspective and282Please respect copyright.ＰＥＮＡＮＡraZUhrWGWw
perception, so if we can change our assessment of282Please respect copyright.ＰＥＮＡＮＡ8SeZ9KY8uV
the situation, we can change its emotional282Please respect copyright.ＰＥＮＡＮＡ4SUVDIYuNi
meaning. One of the main ways to change282Please respect copyright.ＰＥＮＡＮＡQQO5rITonA
cognition is to re-evaluate cognition (cognitive282Please respect copyright.ＰＥＮＡＮＡTvXGAO5hJg
reappraisal). It means to change the emotional282Please respect copyright.ＰＥＮＡＮＡM4F2cSn3MP
impact of the event by reinterpreting the meaning282Please respect copyright.ＰＥＮＡＮＡ0aPrk7TuZq
of the event. If we fail the exam and our friend282Please respect copyright.ＰＥＮＡＮＡLEX1nwfsAJ
gets the first place, we may react with jealousy and282Please respect copyright.ＰＥＮＡＮＡQi0lBZT6kv
complaint, but if we change our understanding of282Please respect copyright.ＰＥＮＡＮＡkmOCPlTrTy
the matter and interpret it as being proud of a282Please respect copyright.ＰＥＮＡＮＡL0FXIdBZB4
friend and decide to
see the best, we can Negative emotions turn into282Please respect copyright.ＰＥＮＡＮＡFzmjYK6gA2
positive, even into motivation. And psychological282Please respect copyright.ＰＥＮＡＮＡg1z98dXYBM
research also pointed out that this method has a282Please respect copyright.ＰＥＮＡＮＡemuP4mTwfv
positive impact on our health and interpersonal282Please respect copyright.ＰＥＮＡＮＡynewiZVS7t
relationships; however, because of its greater282Please respect copyright.ＰＥＮＡＮＡimQJAZ2eXR
difficulty, it is often more suitable for coping with282Please respect copyright.ＰＥＮＡＮＡuIYXKLZYr9
lower-intensity emotions, and it is more likely to be282Please respect copyright.ＰＥＮＡＮＡyYnHy4I7or
used in certain situations. It will happen in282Please respect copyright.ＰＥＮＡＮＡIkRbuQhaok
batches. "Tree Hole Hong Kong THK utee Thiking282Please respect copyright.ＰＥＮＡＮＡmxok4rpFGA
Phontnct.282Please respect copyright.ＰＥＮＡＮＡMyWu2Kkm6H
response 反應/響應282Please respect copyright.ＰＥＮＡＮＡ7eAsK68jcK
modulation 調製282Please respect copyright.ＰＥＮＡＮＡFH7861Cwa9
5.(Response modulation)(反應調製)282Please respect copyright.ＰＥＮＡＮＡLGtydk7ofO
此方法和上面某些方法有相當大的差異：前原因是282Please respect copyright.ＰＥＮＡＮＡbZlPwBi3mA
因為用於出現情緒反應之前，被合稱為“前攝調節282Please respect copyright.ＰＥＮＡＮＡAT5HrclyOj
”（antcedent-focused）；第五種由於用於發生情緒282Please respect copyright.ＰＥＮＡＮＡpAn3AGqhje
反應後， 反應調製當中有大量涉及不同類型行為，282Please respect copyright.ＰＥＮＡＮＡa1twpzIstT
如做運動，睡眠，甚
至酒精，藥物等，均對情緒管理有一定功效；不過282Please respect copyright.ＰＥＮＡＮＡinAuuGkGsf
，我們也必須考慮 另外，壓抑表達（表情抑制）也282Please respect copyright.ＰＥＮＡＮＡlTbLTe8JvQ
是一個方法把情緒忍住不表達出來，雖然對控製表282Please respect copyright.ＰＥＮＡＮＡuVUlvViSEh
情，心率等有一定 用處，分數開始重新評估認知，282Please respect copyright.ＰＥＮＡＮＡFRyC3HiBBQ
它對克制的情緒作用減少：而因為它更刻意意，所282Please respect copyright.ＰＥＮＡＮＡkkEvxJ5zQS
耗用能量代謝：它也可能損害我們表達正面情緒的282Please respect copyright.ＰＥＮＡＮＡQp7lpYjko9
能力，減少我們的社交能力，對 如果真的要使用此282Please respect copyright.ＰＥＮＡＮＡ8jDYwgLsJd
方法，也適當小心使用。“樹洞香港THK utee282Please respect copyright.ＰＥＮＡＮＡHjwyf4OtdF
Thiking Phontnct”（肢體發育也不健康（例如和抑鬱282Please respect copyright.ＰＥＮＡＮＡwFWlPhfdOa
症症狀有正向關係），因此相形見細。282Please respect copyright.ＰＥＮＡＮＡccCFU6LhPu
This method is quite different from the above four282Please respect copyright.ＰＥＮＡＮＡkoLt0ZrnB6
methods: the first four are collectively called282Please respect copyright.ＰＥＮＡＮＡMAeBmP1brb
"antecedent-focused" because they are used282Please respect copyright.ＰＥＮＡＮＡFuncrHIuiy
before emotional reactions occur; the fifth one is282Please respect copyright.ＰＥＮＡＮＡEaayVjRiGv
used after emotional reactions occur. Are282Please respect copyright.ＰＥＮＡＮＡM07nmeqTk5
classified as "response-focused"). Many of the282Please respect copyright.ＰＥＮＡＮＡCtCjRsoebZ
response modulations involve different types of282Please respect copyright.ＰＥＮＡＮＡyly7xCMfae
behaviors, such as exercise, sleep,
even alcohol, drugs, etc., which have certain282Please respect copyright.ＰＥＮＡＮＡR091JpanrA
effects on emotional management; however, we282Please respect copyright.ＰＥＮＡＮＡIaIuEalO14
must also consider the long-term impact of these282Please respect copyright.ＰＥＮＡＮＡBFZOuklHcK
methods on our physical and mental health to282Please respect copyright.ＰＥＮＡＮＡQVHki97ih4
prevent Problems such as alcohol and drug282Please respect copyright.ＰＥＮＡＮＡ3oe1Qhz14o
abuse. In addition, expressive suppression is also282Please respect copyright.ＰＥＮＡＮＡ4doqlGu4qm
a method to suppress emotions. Although it is282Please respect copyright.ＰＥＮＡＮＡP623CyTJ7Q
useful for controlling expressions and heart rate, it282Please respect copyright.ＰＥＮＡＮＡ91F6GeFnN6
has a lower effect on restraining negative emotions282Please respect copyright.ＰＥＮＡＮＡhqRUbTpBbX
than reevaluating cognition: and because it is more282Please respect copyright.ＰＥＮＡＮＡZSfKkywXY7
effective. To be deliberate, it consumes more282Please respect copyright.ＰＥＮＡＮＡxCIbbO5p1S
energy: it may also damage our ability to express282Please respect copyright.ＰＥＮＡＮＡgZOM1QVDWA
positive emotions, weaken our social skills, and is282Please respect copyright.ＰＥＮＡＮＡXU93oOVUaf
unhealthy for physical and mental development282Please respect copyright.ＰＥＮＡＮＡybe25eBvhu
(for example, it has a positive relationship with282Please respect copyright.ＰＥＮＡＮＡnHVi3Jg9Jl
depression symptoms), so it is different. If you282Please respect copyright.ＰＥＮＡＮＡRiyOjRzlq0
really want to use
this method, you should also use it carefully. "Tree282Please respect copyright.ＰＥＮＡＮＡ8YO9h73cVa
Hole Hong Kong THK utee Thiking Phontnct.
