x
Relieve 緩解361Please respect copyright.ＰＥＮＡＮＡXoxdRosejd
Situation 情境/情況361Please respect copyright.ＰＥＮＡＮＡVqO6QdHqLU
Selection 選擇361Please respect copyright.ＰＥＮＡＮＡ2i27J0FeLp
Accurately 準確361Please respect copyright.ＰＥＮＡＮＡXZeWKAAZrl
comfortable 舒服的361Please respect copyright.ＰＥＮＡＮＡC3z3DYl1mp
emotion-related 情緒相關361Please respect copyright.ＰＥＮＡＮＡg1DbvWDF94
pressured 壓力大361Please respect copyright.ＰＥＮＡＮＡIsnIlWSly2
1.(Situation selection)（情境選擇）361Please respect copyright.ＰＥＮＡＮＡVjelr2D7rW
我們在酒吧，我們會感到舒暢：在面對課本時，我361Please respect copyright.ＰＥＮＡＮＡnr29RMicxY
們會感到有壓力。情境選擇涉及選擇避免或接近某361Please respect copyright.ＰＥＮＡＮＡkodGmRkVnv
些特殊的情況。選擇避免開或減少 某些情境時，我361Please respect copyright.ＰＥＮＡＮＡhIUb3CV5kD
們可以減低出現相對應情緒的機會；反之，如果想361Please respect copyright.ＰＥＮＡＮＡK1XvEIpKUy
引引起某些特定情緒，我們可以主動進入相關的情361Please respect copyright.ＰＥＮＡＮＡesLz2vLuU4
境中。我們在客廳中，也常常用到這些技巧。 想緩361Please respect copyright.ＰＥＮＡＮＡtZ8gTJcTYK
解緩解壓力，我們可以選擇暫時放下工作，離開令361Please respect copyright.ＰＥＮＡＮＡsCP1jTNsLh
自己覺得有壓力的環境。又或者想感受快感時，便361Please respect copyright.ＰＥＮＡＮＡI7F4QJxKw4
會約好友把酒談歡不過，要善用這招並不容易，因361Please respect copyright.ＰＥＮＡＮＡI4B1R2Noxl
為人很難 準確的預料未來的情緒反應，與多年不見361Please respect copyright.ＰＥＮＡＮＡFIPlOJQFoy
的朋友聚舊，最後會有什麼反應，很難說得準。故361Please respect copyright.ＰＥＮＡＮＡjEu5AKIgU7
此，我們往往無法準確而適當地判斷應避免或接近361Please respect copyright.ＰＥＮＡＮＡkhqWNEem8C
某種情境。361Please respect copyright.ＰＥＮＡＮＡcyBeBwRK3X
We can think of many emotion-related situations.361Please respect copyright.ＰＥＮＡＮＡA3xh2B1iDd
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 get361Please respect copyright.ＰＥＮＡＮＡ8Z1OW5r4R8
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.361Please respect copyright.ＰＥＮＡＮＡ9y7vqg8KKt
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 will361Please respect copyright.ＰＥＮＡＮＡMyzCPaE7yK
happen in the end when you get together with361Please respect copyright.ＰＥＮＡＮＡBCRyo16Agg
friends you have not seen for many
years It's hard to be precise. Therefore, we are361Please respect copyright.ＰＥＮＡＮＡtnUbJz617e
often unable to accurately and appropriately judge361Please respect copyright.ＰＥＮＡＮＡBDKazQryGx
which situations to avoid or approach.361Please respect copyright.ＰＥＮＡＮＡrtraJdLLJ1
Modification 調整/修改361Please respect copyright.ＰＥＮＡＮＡ4fxE7Vgj8e
2.(Situation modification)(情境調整)361Please respect copyright.ＰＥＮＡＮＡ0bP1uoGrSH
有時我們縱使難以選擇周圍的情境但仍可靠的個人361Please respect copyright.ＰＥＮＡＮＡUXNuYkVuFk
行為調整。情境調整是修改外在，周圍（而非內心361Please respect copyright.ＰＥＮＡＮＡdfNa6UOLaf
世界）的情境以改變環境帶來的情緒影響。例如如361Please respect copyright.ＰＥＮＡＮＡNsiJ6AMFnZ
果我們突然遇上上前度的話 ，我們可透過預測自身361Please respect copyright.ＰＥＮＡＮＡu58bll0Iuv
情緒和可能出現的反應去決定要不要和他（她）說361Please respect copyright.ＰＥＮＡＮＡFUV0ighTf0
話，又或者調節個性的內容，身體距離等，造成不361Please respect copyright.ＰＥＮＡＮＡ8rrrTMfOm0
想要或達致想要的情緒，如避免尷尬， 或保留自然361Please respect copyright.ＰＥＮＡＮＡV7rPVOYBDx
。361Please respect copyright.ＰＥＮＡＮＡNlJdc7hRAi
Sometimes, even though it is difficult to choose the361Please respect copyright.ＰＥＮＡＮＡwAlcjTtxJJ
surrounding situation, we still rely on personal361Please respect copyright.ＰＥＮＡＮＡ2TVXGyRxrg
behavior adjustment. Situational adjustment is to361Please respect copyright.ＰＥＮＡＮＡSMAoRRronV
modify the external and surrounding (not the inner361Please respect copyright.ＰＥＮＡＮＡreCCWRQ9cT
world) situation to change the emotional
impact of the environment. For example, if we361Please respect copyright.ＰＥＮＡＮＡbBDifk0Y4c
suddenly meet the former degree, we can predict361Please respect copyright.ＰＥＮＡＮＡ0H3SnPiRoZ
our own emotions and possible reactions to decide361Please respect copyright.ＰＥＮＡＮＡm7tc0VuyxF
whether to talk to him or her, or adjust the content361Please respect copyright.ＰＥＮＡＮＡq4ru6nx69M
of the conversation, physical distance, etc., to361Please respect copyright.ＰＥＮＡＮＡP5vIcfypoH
avoid unwanted or achieve Desired emotions,361Please respect copyright.ＰＥＮＡＮＡB3N8t0pDAj
such as avoiding embarrassment, or staying as361Please respect copyright.ＰＥＮＡＮＡQ9ps3NSCmi
natural as possible.361Please respect copyright.ＰＥＮＡＮＡi2ukB07CcA
Attentional 注意361Please respect copyright.ＰＥＮＡＮＡD4DQGukV25
Deployment 部署/ 投放361Please respect copyright.ＰＥＮＡＮＡ6DuerhhM05
3.(Attentional deployment)(注意投放)361Please respect copyright.ＰＥＮＡＮＡihrz7jCwOF
有時我們縱使難以抉擇圍繞周圍的情境，但仍可靠361Please respect copyright.ＰＥＮＡＮＡxaG7z3WI3V
的個人行為調整。雖然如此，四周環境及他人的反361Please respect copyright.ＰＥＮＡＮＡtdvrXe3vZz
應甚至可能不如我們預期。我們的周圍環境和生活361Please respect copyright.ＰＥＮＡＮＡ1SFb0SLH2z
之中實際上還充滿了許許多多其他事物 ，而部分的361Please respect copyright.ＰＥＮＡＮＡv18xI8puOb
事物會超過大機會引起適當的情緒反應。這個將注361Please respect copyright.ＰＥＮＡＮＡemHJt8RknD
意力集中或轉移開的過程，就是注意投放。其中一361Please respect copyright.ＰＥＮＡＮＡb9VF0Hyz6N
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361Please respect copyright.ＰＥＮＡＮＡ6ad4NV50Np
擇專注 下次面試機會或自己的其他興趣，這樣我們361Please respect copyright.ＰＥＮＡＮＡqGvTPyBOoF
可以減少相關情緒的出現及其帶來的影響。適用範361Please respect copyright.ＰＥＮＡＮＡAIDJ0epYua
圍方面，有研究指出，它在應對高強度的情緒時，361Please respect copyright.ＰＥＮＡＮＡdR90CNdLgN
由於易於應用，因此比起其他 方法有效。而且，沉361Please respect copyright.ＰＥＮＡＮＡit8SxuPjyZ
思（反芻）和憂慮（令人擔憂）等也算是把關注由361Please respect copyright.ＰＥＮＡＮＡUANSmzRJ0I
情緒分散至思考，以免直接受情緒影響的方法，不361Please respect copyright.ＰＥＮＡＮＡSppwSn3lCE
過這些方法可能會使人的思想集中在而不是情緒上361Please respect copyright.ＰＥＮＡＮＡgnueQF6NY6
，最後 “樹洞香港Futee Thisking heent”可能會適度361Please respect copyright.ＰＥＮＡＮＡ4pf5gu2ZlS
得其反，造成造成的情緒影響。361Please respect copyright.ＰＥＮＡＮＡtNMxVYmdi8
Sometimes even though it is difficult to choose the361Please respect copyright.ＰＥＮＡＮＡAbbJ8iYQxb
surrounding situation, we still rely on personal361Please respect copyright.ＰＥＮＡＮＡ71FiDOFl6d
behavior adjustment. Even so, the surrounding361Please respect copyright.ＰＥＮＡＮＡp3z4h013hp
environment and the reactions of others may still361Please respect copyright.ＰＥＮＡＮＡaoOQ20lvxU
be worse than we expected. Our surrounding361Please respect copyright.ＰＥＮＡＮＡH4bmW3IO4N
environment and life are actually full of many other361Please respect copyright.ＰＥＮＡＮＡYC2tGKVaUg
things, and some things have a greater chance of361Please respect copyright.ＰＥＮＡＮＡtaSuBKHjUL
eliciting appropriate
emotional reactions. This process of focusing or361Please respect copyright.ＰＥＮＡＮＡMN22UZzDk6
removing one's attention is to pay attention. One361Please respect copyright.ＰＥＮＡＮＡraDVGkqFha
of the main methods is to distraction. For example,361Please respect copyright.ＰＥＮＡＮＡBfys6UGrEX
if you are frustrated in your job search, you can361Please respect copyright.ＰＥＮＡＮＡT5iyuG7vMv
choose to focus on the next interview opportunity361Please respect copyright.ＰＥＮＡＮＡiSEo3jPvfJ
or your other interests, so that we can reduce the361Please respect copyright.ＰＥＮＡＮＡQjMnjJsCQb
appearance of related emotions and their impact.361Please respect copyright.ＰＥＮＡＮＡYeiVNA2jJX
In terms of scope of application, some studies361Please respect copyright.ＰＥＮＡＮＡgB5ddKBYrF
have pointed out that it is more effective than other361Please respect copyright.ＰＥＮＡＮＡsUPEvxjsFB
methods because it is easy to apply when dealing361Please respect copyright.ＰＥＮＡＮＡaLKCY28xcu
with high-intensity emotions. In addition,361Please respect copyright.ＰＥＮＡＮＡY2l1Smrimc
rumination and worrying can also be regarded as361Please respect copyright.ＰＥＮＡＮＡX5N3prvOQn
methods for distracting attention from emotions to361Please respect copyright.ＰＥＮＡＮＡ8jjfpPQopn
thinking, so as not to be directly affected by361Please respect copyright.ＰＥＮＡＮＡPgwTS5YcIp
emotions, but these methods may cause people to361Please respect copyright.ＰＥＮＡＮＡCpYGWfSHWp
focus on negative emotions, which may be361Please respect copyright.ＰＥＮＡＮＡnj1NwclBy0
counterproductive
in the end. , Causing greater emotional impact.361Please respect copyright.ＰＥＮＡＮＡsIyntfV7sb
"Tree Hole Hong Kong Futee Thisking heent361Please respect copyright.ＰＥＮＡＮＡkiVlTHdxWL
Cognitive 認知性361Please respect copyright.ＰＥＮＡＮＡaIwrnazmLA
change 改變/變化361Please respect copyright.ＰＥＮＡＮＡj6kXcSCBis
trian 訓練361Please respect copyright.ＰＥＮＡＮＡiiVGFDS58j
4.(Cognitive change)(改變認知)361Please respect copyright.ＰＥＮＡＮＡ4pMBagog7I
不過，事情的好與壞往往只是角度和認知的問題，361Please respect copyright.ＰＥＮＡＮＡhvgFHr2cTV
所以如果我們可改變對情況的評估，從而改變其 情361Please respect copyright.ＰＥＮＡＮＡRNTy4yVUzt
緒暗示。而改變認知中的主要方法之一，是重新評361Please respect copyright.ＰＥＮＡＮＡVb5b7sDsRX
估認知（認知重新評估）。它的意思是透過重新演361Please respect copyright.ＰＥＮＡＮＡnIB6LQ9to8
譯譯事件的會義，以改變事件的情緒影響。如果我361Please respect copyright.ＰＥＮＡＮＡBS7fbDutyV
們考試不及格，好友卻 考了第一，我們或會有嫉妒361Please respect copyright.ＰＥＮＡＮＡPLfSgp9fe9
忌，埋怨等反應，但如果我們改變這一事的理解，361Please respect copyright.ＰＥＮＡＮＡRddohql3Tl
解釋為為好友自豪，並決定見賢思齊的話，便可以361Please respect copyright.ＰＥＮＡＮＡ8MTekmNrht
把它的情緒轉化為正面，甚至 化作動力。而心理學361Please respect copyright.ＰＥＮＡＮＡCAR2ZJ8wY5
研究亦指出，這方法對我們健康和人際關係都有正361Please respect copyright.ＰＥＮＡＮＡKvmkjCG0E4
面影響；不過，它由於難以克服，往往較適用於應361Please respect copyright.ＰＥＮＡＮＡ5sXzvtqKbn
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 utee361Please respect copyright.ＰＥＮＡＮＡr6LJ8UBoKH
Thiking Phontnct。361Please respect copyright.ＰＥＮＡＮＡ69YWdFZ8Jb
Although the above three methods are effective,361Please respect copyright.ＰＥＮＡＮＡwKF3XAjSUT
they have not really changed the causal361Please respect copyright.ＰＥＮＡＮＡksUpMuKLqI
relationship between the situation and our361Please respect copyright.ＰＥＮＡＮＡITURY7dHSH
emotions. However, whether things are good or361Please respect copyright.ＰＥＮＡＮＡKvAQhw3EJM
bad is often just a matter of perspective and361Please respect copyright.ＰＥＮＡＮＡN5L0fqMRo5
perception, so if we can change our assessment of361Please respect copyright.ＰＥＮＡＮＡCpWOLloLVP
the situation, we can change its emotional361Please respect copyright.ＰＥＮＡＮＡKW2WWBeqqa
meaning. One of the main ways to change361Please respect copyright.ＰＥＮＡＮＡxOu6U3MgOt
cognition is to re-evaluate cognition (cognitive361Please respect copyright.ＰＥＮＡＮＡTh2NPjDxZy
reappraisal). It means to change the emotional361Please respect copyright.ＰＥＮＡＮＡBqxySYJ6es
impact of the event by reinterpreting the meaning361Please respect copyright.ＰＥＮＡＮＡydxdTrpOPh
of the event. If we fail the exam and our friend361Please respect copyright.ＰＥＮＡＮＡNqjQWyyich
gets the first place, we may react with jealousy and361Please respect copyright.ＰＥＮＡＮＡfO6BXLRmmW
complaint, but if we change our understanding of361Please respect copyright.ＰＥＮＡＮＡKNUpkRfbtN
the matter and interpret it as being proud of a361Please respect copyright.ＰＥＮＡＮＡgx8WlBF34G
friend and decide to
see the best, we can Negative emotions turn into361Please respect copyright.ＰＥＮＡＮＡNyBfJ2JFAP
positive, even into motivation. And psychological361Please respect copyright.ＰＥＮＡＮＡHyR4Te7sOc
research also pointed out that this method has a361Please respect copyright.ＰＥＮＡＮＡqo7LDz3Sfp
positive impact on our health and interpersonal361Please respect copyright.ＰＥＮＡＮＡsGrA4psqLx
relationships; however, because of its greater361Please respect copyright.ＰＥＮＡＮＡeucUoGwWyr
difficulty, it is often more suitable for coping with361Please respect copyright.ＰＥＮＡＮＡ4kTbtAyQp9
lower-intensity emotions, and it is more likely to be361Please respect copyright.ＰＥＮＡＮＡDi9QMDGQlw
used in certain situations. It will happen in361Please respect copyright.ＰＥＮＡＮＡkePHRReJ7k
batches. "Tree Hole Hong Kong THK utee Thiking361Please respect copyright.ＰＥＮＡＮＡW0Mx1RZS4g
Phontnct.361Please respect copyright.ＰＥＮＡＮＡEIC92EBUnn
response 反應/響應361Please respect copyright.ＰＥＮＡＮＡEYgnCwineP
modulation 調製361Please respect copyright.ＰＥＮＡＮＡyEGe0qjj0U
5.(Response modulation)(反應調製)361Please respect copyright.ＰＥＮＡＮＡoBPy7PdBwU
此方法和上面某些方法有相當大的差異：前原因是361Please respect copyright.ＰＥＮＡＮＡoTNyC17OCc
因為用於出現情緒反應之前，被合稱為“前攝調節361Please respect copyright.ＰＥＮＡＮＡRY9tZcplqE
”（antcedent-focused）；第五種由於用於發生情緒361Please respect copyright.ＰＥＮＡＮＡmJqA36KciA
反應後， 反應調製當中有大量涉及不同類型行為，361Please respect copyright.ＰＥＮＡＮＡlw4THx1D3K
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361Please respect copyright.ＰＥＮＡＮＡA4QF6DwLp8
，我們也必須考慮 另外，壓抑表達（表情抑制）也361Please respect copyright.ＰＥＮＡＮＡIAhk5YgRQf
是一個方法把情緒忍住不表達出來，雖然對控製表361Please respect copyright.ＰＥＮＡＮＡky3FjPkoC2
情，心率等有一定 用處，分數開始重新評估認知，361Please respect copyright.ＰＥＮＡＮＡXZMl2di5hH
它對克制的情緒作用減少：而因為它更刻意意，所361Please respect copyright.ＰＥＮＡＮＡjGZPuGv29z
耗用能量代謝：它也可能損害我們表達正面情緒的361Please respect copyright.ＰＥＮＡＮＡqmXhWjxrCA
能力，減少我們的社交能力，對 如果真的要使用此361Please respect copyright.ＰＥＮＡＮＡx8mImyblwI
方法，也適當小心使用。“樹洞香港THK utee361Please respect copyright.ＰＥＮＡＮＡWXeDdNkxpI
Thiking Phontnct”（肢體發育也不健康（例如和抑鬱361Please respect copyright.ＰＥＮＡＮＡYmoR04sez9
症症狀有正向關係），因此相形見細。361Please respect copyright.ＰＥＮＡＮＡZQt18YZuFV
This method is quite different from the above four361Please respect copyright.ＰＥＮＡＮＡiPQhx52Qh1
methods: the first four are collectively called361Please respect copyright.ＰＥＮＡＮＡp2USl6MCaz
"antecedent-focused" because they are used361Please respect copyright.ＰＥＮＡＮＡME35jcmQfc
before emotional reactions occur; the fifth one is361Please respect copyright.ＰＥＮＡＮＡY1CmovOtct
used after emotional reactions occur. Are361Please respect copyright.ＰＥＮＡＮＡCheUf9S8Lc
classified as "response-focused"). Many of the361Please respect copyright.ＰＥＮＡＮＡT1rdlebQre
response modulations involve different types of361Please respect copyright.ＰＥＮＡＮＡvIq99YmIv7
behaviors, such as exercise, sleep,
even alcohol, drugs, etc., which have certain361Please respect copyright.ＰＥＮＡＮＡvsN71bOH4M
effects on emotional management; however, we361Please respect copyright.ＰＥＮＡＮＡVI7cXOc2LV
must also consider the long-term impact of these361Please respect copyright.ＰＥＮＡＮＡ5bABxDUIWP
methods on our physical and mental health to361Please respect copyright.ＰＥＮＡＮＡFtdolye8IW
prevent Problems such as alcohol and drug361Please respect copyright.ＰＥＮＡＮＡLGf0Bt7c3m
abuse. In addition, expressive suppression is also361Please respect copyright.ＰＥＮＡＮＡhcGa1viSvx
a method to suppress emotions. Although it is361Please respect copyright.ＰＥＮＡＮＡy7FMczYhdY
useful for controlling expressions and heart rate, it361Please respect copyright.ＰＥＮＡＮＡe6bZTB5mgd
has a lower effect on restraining negative emotions361Please respect copyright.ＰＥＮＡＮＡEFNoAGjHlt
than reevaluating cognition: and because it is more361Please respect copyright.ＰＥＮＡＮＡeX3iJvoMTQ
effective. To be deliberate, it consumes more361Please respect copyright.ＰＥＮＡＮＡ4ThEpWXHBp
energy: it may also damage our ability to express361Please respect copyright.ＰＥＮＡＮＡehNfvXWoQJ
positive emotions, weaken our social skills, and is361Please respect copyright.ＰＥＮＡＮＡA36UVAAriu
unhealthy for physical and mental development361Please respect copyright.ＰＥＮＡＮＡntU4uTaCZL
(for example, it has a positive relationship with361Please respect copyright.ＰＥＮＡＮＡYWpqH6r9bG
depression symptoms), so it is different. If you361Please respect copyright.ＰＥＮＡＮＡsYVhVKyZPi
really want to use
this method, you should also use it carefully. "Tree361Please respect copyright.ＰＥＮＡＮＡGxkfGegigo
Hole Hong Kong THK utee Thiking Phontnct.
